Training for the Warrior Athlete
OPERATION: BLACK HAWK DOWN
Situation:
Approximately 4 hours ago a UH-60 Blackhawk helicopter went down in the mountains of central Afghanistan. The Blackhawk was flying a resupply mission intending to drop food and ammunition at a COP (Combat Outpost) in the area when it crashed in an attempt to avoid RPG and other insurgent anti-aircraft fire.
Radio contact has been made with the pilot, who reported that the enrite crew is alive but severely injured.
Objective:
Insert Quick Reaction Force to scale the mountain and locate the downed UH-60 and then stabilize and extract wounded Americans. Engage any enemy encountered. Move to extraction point for exfil.
Time Line:
Satellite imagery shows that enemy forces are in the area, and estimates that the rescue team will have less than an hour to be at the crash site, stabilize and load the injured crew to move to safe extract point.
FMP WORKOUT
Ruck In:
Run 2 miles with 30lbs assault – med pack (backpack)
Ascend the Cliff:
5 rope climbs (or 100 Pull Ups)
Approach the Objective:
4 Rounds of:
25 Walking Lunge – each leg
25 Squats
Attack the Objective:
4 Rounds of:
25 Burpees
Run 50 Meters
Load the Wounded:
100 Thrusters (45lbs Barbell)
Descend the Cliff:
5 Rope Climbs (or 100 Pull Ups)
Ruck Out:
Run 2 miles with 30lbs assault – med pack (backpack)
Notes:
One hour timeline starts with the Ruck In and ends with the completion of Load the Wounded.
THIS FULL MISSION PROFILE WAS PROVIDED BY:
West Point, New York
___________________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
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.
Great FMP coach we had a lot of fun with this one!
Our team consisted of:
Licausi
Myself
Matt (Wants to try to get into the SEAL program)
we wore the 30lb vest for the runs.
Our times were as follows:
Ruck in: 06:05
Approach the cliff:5:05
Approach the Object:10:00
Attack the Objective:8:46
Load the wounded: 6:21
We were well under the 1 hour time limit for this portion of the FMP our total time for this section was: 46:17
For descend the cliff we did 25 muscle ups instead of 100 pullups. We did this one for one and really focused on accuracy with these. We kept a nice controlled movement. Our time was 12:52
Ruck out: 16:03
Ruck in was 16:05 not 6:05.
I loved this one. I had to go lighter on the vest as I weigh only about 125. So I went for a 20 lb vest. The pullups continue to be slow for me. The ruck out was tough but I was happy to be close to the ruck in time.
Ruck in: 18:30
Cliff: 8:30
Objective: 10:35
Attack: 9:31
Load: 9:01
Cliff: 9:12
Ruck out: 18:50
I really love these challenges! Keep them coming!!
This was my first FMP…brutal. As far as I can tell, I died and the mission tanked.
Wasn’t keeping track of times but I know after ascending the cliff and starting the objective my legs cramped worse than I’ve ever felt. I ran out of time as I started to load the patients. I finished in around 1:37:12. I didn’t notice until just now that this is for “elite atheletes”. Now I know why. Of course that doesn’t mean I’ll stop…just means I have some catching up to do.
Great job Cathy! Glad to have you on the team.
The first time always hurts, Mike. You’ll get better with time. Keep up the good work.
BW 216
25 YOM/5′9″
Yeah, I’ve been crossfitting off and on for a little over a year now but nothing like this. And my pack was 34#. I weighed it after the fact. I had a 20# vest and 2 big bottles of water in my ruck. My hands are torn up from the pullups so I’m glad to not see them today.
24/m/190 19SFG
Did it with my training team but misjudged the ruck distance we did it 2.8mi I came in first barely under time 59m 15s with a total time of 1h 39m. Also misjudged the ruck weight cause i weighed after the fact and it was 43lbs. Other than that I had to return 2 mi back under ruck to provide support by fire to the last members of the unit.