Training for the Warrior Athlete
OPERATION: PINPOINT
Situation:
Recently a raid of a high tech terrorist training facility – Operation: Snatch and Grab – led to the capture of a hand full of mid to high level leaders and collection of valuable intelligence. One of the most valuable pieces of information was a list of radio frequencies and encryption codes used by the organization, which intelligence teams have been monitoring around the clock.
Moments ago, an information specialist on the team overheard communications between the leader of the organization and an individual that is thought to be the chief biological weapons expert – a notoriously dangerous enemy who was responsible for the catastrophic loss of lives of a special operations team that was successful in stopping a ship from reaching a port where it could have killed hundreds of thousands, but not before it took their lives – Operation: Two if by Sea.
In the radio transmission it was learned that the bio-weapons expert was at the remote location where he had created another bomb, and a new way to deploy it that no one would be able to stop. He also mentioned that the bomb was almost ready and should be on its way to the delivery team in about an hour. The radio signal was able to provide a general location of where the facility was, but not an exact one. It was narrowed down to a remote mountainous location near the Afghanistan – Pakistan border.
Objective:
Send a small – light and fast – Special Operations team in on foot to a location that overlooks the area where the signal originated. Once the team locates the facility they will mark it with a laser designator for destruction with laser guided munitions from a flight of F-16s. Once the target is destroyed, team will extract to a safe pick up location.
Insert:
Move quickly from a secure drop off point to the over watch position approximately 4 miles up the rough terrain. Small groups of enemy fighters are in the area, so contact with them may be possible. It is important to move quickly in order to locate and destroy the facility while the weapon and its maker are still there.
Actions at the Objective:
Once at the over watch location, team will set a security perimeter and establish the position of the facility. The team will then radio the pilots, who are already in the air, and wait for the instructions to mark the location with a laser designator.
Extraction:
Once the missiles have hit their mark, the team will conduct a hasty retreat to an extract point near the original insert. Expect to encounter enemy forces, who will be alerted to your presence by destruction of facility.
Time Line:
It will literally be a race to get to get to the over watch position in time to locate and designate with a laser before the enemy is able to move the weapon.
Based on the conversation overheard, it is imperative to reach the objective point in no more than 30 minutes.
FMP WORKOUT
Insert: Target Time 35 Minutes
4 Rounds of:
- 25 Lunges – each leg
- Run 400 Meters
Run 1 Mile
4 Rounds of:
- 25 Lunges – each leg
- Run 400 Meters
Run 1 Mile
Actions at the Objective:
Rest 10 Minutes
Extraction:
Run 1 Mile
4 Rounds of:
- 25 Burpees
- Run 400 Meters
Run 1 Mile
4 Rounds of:
- 25 Burpees
- Run 400 Meters
NOTES
If possible, do this FMP workout on a trail – preferably hilly.
Use a 20 lbs weight vest or light assault pack.
Post your mission stats:
Insert Time / Extract Time
___________________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Photo Credit: defenseimagery.mil
Sign up for the FREE Brass Ring Fitness Newsletter and achieve new heights in your fitness endeavors. We send out the newsletter about once a month offering a variety of exclusive training articles, profiles of elite athletes, product reviews, and a Q & A with Coach Ord. Submit your own questions and they might be published in the newsletter.
BONUS: With your subscription, you will receive 12 Weeks of FREE Training! Every week for the next three months, we will send you an email with a link to your free training (valued at $75). We provide the free Basic Training program all levels; Beginner, Intermediate, and Advanced. There is no obligation.
Get started on your path to exceptional fitness TODAY!
You can quickly and easily unsubscribe if you are unsatisfied in anyway, simply click on the "unsubscribe" link at the bottom of any newsletter or training access email. Your bonus gift is yours to keep. Your email address will be kept private and will not be shared. If you have a spam blocker, be sure to add newsletter at brassringfitness.com to your "safe sender" list to ensure timely arrival of your newsletter.
I did this in long boots and pants with a 15 pound pack. I was pretty slow for the insert – it took me just over 45 minutes, and I was going as fast as I could. I probably bit off more than I could really chew, but even taking away obstacles (like boots, pack, etc.), I don’t think that I would have been too close to the 35 minute mark. I did the ten minute rest, and for the last part, I lost the pack. The last part went a little faster (giving my arms more of a workout and my legs a bit of a break) and finished in just over 40 minutes. I should have kept the pack for the final part even though I was still taking too long, though. Good workout, thanks, Coach.
I hope everyone is having a good holiday weekend.
I planned to do this FMP today at a local track and noticed it was very running-intensive. I strictly monitor my weekly running mileage so as to avoid overuse injuries, and 8 miles today was a bit too much so I cut it down to 6. I did the Insert and AAO phases as Rx’d, but cut the Extraction phase down, eliminating the 2x 1 mile runs and leaving 8 rds of 25 burpees and run 400 m. I also used an assault pack with 20 lbs of weight inside.
The insert phase took me 46:46. Having 20 lbs on my back really changed the game for me. The 1 mile runs were sub-9 minutes each but the lunge/400 combo was where most of the time was added. I enjoyed the 10 minute break during AAO and took the time to stretch and hydrate. Extraction took 50:21, keep in mind that this is without the 1 miles runs, just 8 rds of 25 burpees and 400m run. It was tough, again that 20 lbs in my pack was hard to adjust to as it shifted around during the burpees, a weight vest would have been better. My body is beat now as I write this but I focused on keeping my spirits high during the FMP and it helped, cos damn, this was a long one
Thanks Coach.
Uh oh. I know what I did wrong. I vastly overestimated the distance I was actually running.
Hey Coach,
You were not kidding about endurance. Big group at BattleBorn CrossFit with 4 newbies, so it was great. We went to the trail that kicked my butt last week and left marks! Ha, no falls this week so all is well in the Reno area. It took us all a while to complete, but I will leave the times up to the guys you are ost concerned about.-
:0) Thanks again for another awesome FMP!
Hey coach we did this with 20lb vests on and our terrain was very rough, hilly and steep.
the team consisted of:
Licausi
Nicholas
Myself
we also had another kid who wants to do the SEALs later in life but is going to the general navy first.
Our insert was done in 46min. We maintained a good pace but the rough hilly terrain definately slowed us down. We had to stop a few times because we had a couple of near falls.
We skipped the rest because we did not make the timeline and had to make up for our lost time.
Our extract took about 54min. We made good time and Alena joined our team after Mel had to leave due to prior obligations.
Overall this was a great FMP for us. We watched each other to make sure no one fell and got injured and we made sure to keep the vests on the entire time.
our total time was approximately 1:54:00
Iv been out of town at my grandparents house in Humboldt county so i had no access to internet but got the work out from my dad.
I had to do the work out at a grade school in “okie ville”. I don’t know how long the track was but i think it was just over 400m, the funny part was it wasn’t even flat.
I had to guess on all the time but i think i finished it in just over 2:00. the burpees really kicked my ass. I really like these full mission profiles. keep them coming coach!