Training for the Warrior Athlete
OPERATION: MAY DAY
Situation:
During a large Four Alarm Fire in an old area downtown, multiple engine, ladder, and rescue trucks have deployed firefighters to battle the blaze and rescue any trapped civilians.
Just seconds ago a MayDay call came in from within the condominium complex. The MayDay call is a radio signal of a lost/down/disabled firefighter. The call triggers immediate and focused rescue effort by the Rapid Intervention Team (RIT).
You have been tasked as a member of the Rapid Intervention Team – a group of 4-6 firefighters standing by at all working incidents to perform rescue of fellow firefighters with minimal loss of time.
The call reported that two firefighters had been trapped on the 16th floor of the condominium due to a structural collapse of a ceiling that was made up primarily of heavy wooden beams. Both of them are pinned under a beam and have sustained injuries. Both are alive and able to communicate.
The area of the collapse was used as a storage area of furniture, so there are expected to be heavy objects that will need to be cleared out of the way.
Objective:
Deploy RIT to Locate – Extricate – and Evacuate down firefighters.
Phase I – Locate
RIT will enter at street level and take the eastern stairwell to the 8th floor. They will then have to cross over to the other side of the building (due to damage of the eastern stairwell) and resume their ascent via the western stairwell. Once on the 16th floor, the team will proceed almost the total length of the building east to the area where the firefighters are trapped.
The extensive damage to the building will make navigating the stairwells and the floors difficult.
Phase II – Extricate
Heavy furniture and beams will need to be moved to access and then free the down firefighters. Minimal first aid can be given prior to moving, but it must be done quickly to minimize the possibility of another incident.
Phase III – Evacuate
RIT will carry down firefighters out of the building via the same route used to come in. RIT members will have to share the burden of carrying both members.
Time Line:
Conditions in the condominium are worsening due to continued fire damage. Smoke levels are rising, making it increasingly difficult to navigate.
RIT Rescue should be done as quickly as possible, to avoid any further incidents. It is not known exactly how long the building will be stable, but it is obvious that every second counts.
FMP WORKOUT
Phase I – Locate
Run 400 Meters
5 Rounds of:
Run 400 Meters
5 Rounds of:
Run 400 Meters
Phase II – Extricate
4 Rounds of:
4 Rounds of:
30 Clean and Jerks (65lbs – light / 95lbs – medium / 135lbs – heavy)
Phase III – Evacuate
For a two person team:
10 rounds of:
Once each member of the team has done this – it will count as 1 round
For an individual:
4 Rounds of:
- 400 Meter 50lbs Sand Carry
- 50 Squats with Sand Bag
Special Notes
A special “Thank You” goes out to Mike Romo of the Albuquerque Fire Department for sending in the “spark” that lit this FMP.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Photo credit: Hardbuck
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Hey coach. Looks like another killer workout. I’m just going to do a phase a morning, so I don’t get teased by my older co-workers. Are we looking at any particular time line to any of the phases? Thanks, and I’ll post my time for phase I tomorrow when I get back from the gym.
I took my dog for a 20 minute jog, and then took this on. It laid me out. I only did the first five rounds (plus the 400 to start off) and it took me 20:46, and absolutely killed me. On the bright side, it is a motivating factor to get me working harder so that I can do this stuff. Thanks, coach!
Hey coach i finished the FMP in 53:00 but i feel i could of went faster. This was a very leg (well, thighs mainly) intense workout. It was a lot of fun, hopfully next week i can push my self hard.
I was at the Run cert this weekend so I didnt get to do the FMP. I learned a lot about proper run technique and we drilled POSE a ton. Our WOD at the end of the day on Saturday was:
Run 200m
40 Burpees
Run 400m
30 Burpees
Run 600m
20 Burpees
Run 800m
10 Burpees
My time was 12:26 I think I dont remember the exact seconds. I do know I finished ahead of everyone else in the WOD. One of the comments when I finished was “Nobodys that fast”
Wow! I finished! It took me about 22 minutes per phase. I had some delay in equipment shifting. I went with the light option. I felt great through the first phase (maybe I could have been faster but I think I was holding back a bit in anticipation). Then I really started feeling it in the clean and jerks. the last phase was a great tough finish. for me it was really back and leg intensive! I shifted that 50lb bag into all sorts of strange positions. I was really pleased to finish. Thanks so much for the challenge.
it is convenient to live in a Condominium if you are in a big city but i like big lawns and backyard gardens.~,.
i always like to live in a 5 star condominium because the view is breathtaking”-.