Training for the Warrior Athlete
OPERATION: CLEAN UP
Situation:
A recent Vessel Boarding Search and Seizure Operation, code named “Two if by Sea”, resulted in a catastrophic loss of equipment and lives. The boarding party that was sent to eliminate the threat of biological WMDs failed to secure the bridge in the amount of time necessary, and the weapons were discharged with everyone on board. The good news – not all of the weapons were activated, the bad news – they sank with the ship in the Medeterranian Sea.
Objective:
Deep sea salvage team will be sent to the position of the wreck to locate and raise the WMDs first to be transferred to EOD personnel. Salvage team will then raise the rest of the vessel for further investigation.
Phase I – Locate Sunken Vessel:
Dive team will conduct underwater search for vessel in the area of the last known position.
Phase II – Raise Unexploded Ordinance:
Dive team will safely locate and rig heavy WMD canisters for raising.
Phase III – Vessel Salvage:
Once all unexploded ordinance is safely transferred to EOD personnel, dive team will deploy heavy salvage equipment to raise damaged vessel for dry dock inspection.
FMP WORKOUT
Phase I – Locate Sunken Vessel:
3 Rounds of:
Phase II – Raise Unexploded Ordinance:
3 Rounds of:
Phase III – Vessel Salvage:
Swim 1000 Yards or Meters
4 Rounds of:
Notes:
Post Your Time / Weights / Comments
This is a heavy workout.
Success for this mission is completion of the workout with no unreasonable breaks.
Conversions for swimming are as follows:
250 Yard or Meter Swim:
1200 Meter Run (3/4 mile)
1250 Meter Row
1000 Yard or Meter Swim:
3 Mile Run
5000 Meter Row
Rest as needed during operation to ensure accuracy in technique.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
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Photo credit: News.navy.mil
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We had a great FMP this week here in Reno!
Alpha was Licausi, Nicholas, and myself. We chose to run on this FMP as we didn’t have a pool.
Our times were:
Phase 1: 26min
Phase 2: 12min
Phase 3: we went out to the mountains for the run. It’s was very steep very rugged terrain and we all fell at least once! Our time for the run was 28min and for the second part of phase 3 our time was 32min.
We went with the heavy weight for everything and it was a great challenge!
We also had Fred with us.
Heavy? That was an understatement, Coach. My training partner and I chose the Row (not my specialty) for this FMP as a pool was not an option today. We let the clock run the entire time between all phases – hence it took a little longer for transition period – but started each phase together.
J.Kellams – Weights 135lbs Back Squats and Dead Lifts. 16kg kettlebell. 45lbs OH Press.
Time: 2:14:11
J. Hellwege – Weights 185lbs for Back Squats and Dead Lifts. 20kg kettlebell. 55lbs OH Press.
Time: 155:23
(*4 counter flutter kicks = 1)
We spent it all!
Correction: 65lbs OH Press for J. Hellwege
Heck ya it’s heavy but you have to embrace your inner Kokoro. I forgot to mention our total time which was about: 2:05:00 Our hill run made this time longer because we had to drive over to the hill.
Okay, so this is my first Full Mission Profile ever, and it was AWESOME!!! It beat the crap out of me, and I did all the heavier weights just because I know I wouldn’t have forgiven myself if I hadn’t. haha I’m not gonna lie, at the end, I was about ready to fall down and pass out for 3 hours… Then I did a CFE workout, on the bike. It was great! =D
Total Time: 1:33:36
Phase 1: 19:35.19
Transition Time 1: 1:54.89
Phase 2: 12:42.12
Transition Time 2: 1:21.81
Phase 3 (Swim): 14:58.87
Transition Time 3: 1:57.09
Phase 3 (Lift): 41:06.79
Beast of a workout… It OWNED me! =) Look forward to the next one… Thanks Coach!
Nice job Everyone-
Jimmy D – It’s great to have you on board. I love the detail you put in your mission stats. Very impressive times, by the way.
J. Kellams and Chandler W – Awesome, as usual.
Stand by for the next mission…
I did this (again) with the boys: J. Perryman, D. Yuzon and C. Reardon.
We teamed up based on strenth and matched a stronger person with a weaker one and stayed together through each phase. Some mixed row with a run, body weight for DL and OHP, C. Readon wore 20# WV during Phase II, J. Perryman scaled up in weight, D.Yuzon and J. Perryman used 32kg kettlebell. As a whole team we averaged 1 Hour + 55 minutes with the clock running nonstop. At the end – 3 out of 4 people tore the shit out of their hands.
Good times.
Phase I: 30:16
Phase II: 15:51
Phase III: 62:01 (24:57 swim, 37:04 gym, rx’d except DL’s, 135 lbs.)
Total time wo/transitions: 1:48:08
Total time w/transitions: 2:07:34
My math could be wrong. Here’s the start and stop times of the phases.
Phase I: start 0:00:00
end 0:30:16
time 0:30:16
Phase II: start 0:36:25
end 0:52:16
time 0:15:51
Phase III: start 0:57:45
(swim) end 1:22:42
time 0:24:57
Phase III: start 1:30:30
(gym) end 2:07:34
time 0:37:04
1st time posting