OPERATION: FINAL SUNSET
Full Mission Profile
Situation:
While the US and NATO efforts have severely improved the living conditions in Iraq for the general population, there are still cells that remain well armed and determined to undermine efforts to restore peace. It is widely known that they are receiving their financial and arms backing from outside the country. A main tactical strategy in finishing the work in Iraq is to disrupt the shipments of arms and supplies to insurgent groups.
Intelligence sources report that the Yemeni cargo ship ‘Setting Sun’ is being loaded with supplies and weapons in the port city of Mukala, Yemen. The destination of for the off load of the cargo is suspected to be Bushehr, Iran, where it will most likely be smuggled into Iraq to resupply insurgent groups.
MISSION*
Objective:
After Seting Sun leaves the port of Mukala, Yemen, board and take control of ship. Search and record all cargo on ship. Make radio contact with higher authority and await further instructions.
Insertion:
Upon report of target ships movement, SWCC fast boat will move into position to intercept. Seas are expected to be rough, and speed is of the essence.
Actions at the Objective:
SEAL and SWCC team will board via caving ladders and take over ship. Resistance is expected from crew. Once ship is under control, radio US Destroyer to rendezvous and deploy EOD team to assist in searching and recording all cargo.
Rules of Engagement:
All crew are to be treated as Tangos until they are handed over to proper authorities.
Timeline:
Insertion timeline will be determined by the target’s movement. As much as is possible, insertion will be done under the cover of darkness. Actions at the objective must be fast and furious. The keys to success are:
SPEED – SURPRISE – VIOLENCE OF ACTION.
FMP Workout
Insertion
4 rounds of:
Actions at the Objective:
5 Rounds of:
- 5 Commando Pull Ups Right Side (or substitute 10 Pull Ups)
- 5 Commando Pull Ups Left Side (or substitute 10 Pull Ups)
- 10 Burpees
- Run 400 Meters
Notes:
As noted in the Mission Timeline, Speed, Surprise, and Violence of Action are required for mission success. In the workout this means that you cannot take a break to catch your breath. You are moving through a large ship that seems more like a maze of catacombs where one mistep could mean you missing a cue, which could cost you your life.
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
OPERATION: CAVE RESCUE
Full Mission Profile
Situation:
Three days ago a geological survey team was sent to a remote cave system deep in the wilderness on a planned 2 week science expedition. After a minor earthquake in the area the team failed to make scheduled radio contact. A search and rescue helicopter was dispatched, which located their abandoned campsite, but was unable to land due to unstable terrain. From the helicopter, the opening to the cave system appears to have collapsed, and it is feared that the team is trapped somewhere inside.
Objective:
Deploy rescue team on foot from suitable drop off point, aprox 1 mile from cave entrance. Ascend steep rocky terrain to cave entrance and carefully clear entrance of rocks and debris. Locate team and evacuate.
Timeline:
The conditions within the cave are unknown. It is therefore important to work quickly but carefully, as attention to detail and accuracy with intensity will prevent wasted effort and further damages.
FMP WORKOUT
Approach:
4 Rounds of:
- Walking Lunge 100 Meters
- Run 400 Meters
Clear the Entrance:
As Many Rounds As Possible in 20 Minutes of:
5 Deadlift
5 Squat Clean (starting from the ground)
5 Thrusters
* Weights – F = 65lbs / M = 95lbs (scale as needed)
Move to Pick Up:
4 Rounds of:
- Walking Lunge 100 Meters
- Run 400 Meters
Notes:
Time the approach to the cave and movement to the pickup point. Note the number of rounds in clearing the cave.
Every movement counts. When clearing the entrance to the cave, work at a sustainable pace.
In the Photo – Huntsville Cave Rescue Unit, Huntsville, AL
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
OPERATION: KNOCK KNOCK
Full Mission Profile
Situation:
A team of insurgents that have been moving around Iraq in small cells are known to have converged on a neighborhood in Fallujah. Intelligence sources have confirmed that they are now occupying a group of 5 residences in a small neighborhood. There are known to be weapons and explosives in their possession. Unfortunately there are also civilians in the houses and in the surrounding neighborhood.
Objective:
Conduct a house to house sweep of the 5 known residences. Make every effort to capture any known insurgents and safeguard innocent civilians by using speed and surprise while practicing extreme discipline in target acquisition.
FMP WORKOUT
Approach the Neighborhood
Run 400 Meters
Assault 1st Residence (civilians present – pay careful attention to accuracy)
100 DARC KB Swings (standard KB swing – alternating hands at the top of each swing)
*Note that every missed catch is a round that did not hit its target.
Assault 2nd Residence
Sprint 200 Meters
50 KB Clean – Thruster (Re-clean the Kettlebell every rep)
*Alternate sides as needed to get all 100 Clean – Thrusters done with no break
Assault 3rd Residence
Sprint 200 Meters
100 KB Snatch
*Alternate sides as needed to get all 100 Snatches done with no break
Assault 4th Residence
Sprint 200 Meters
50 Clean and Press
* Alternate sides as needed to get all 50 Clean and Press done with no break
Assault 5th Residence (civilians present – pay careful attention to accuracy)
Sprint 200 Meters
Tactical Lunge 100 Steps (pass the Kettlebell between the legs with each step)
*Note that each time you stop or miss a pass you put the lives of your teammates and the innocent civilians at risk.
Move to Extract Vehicles
Run 400 Meters
Timeline:
The mission has been planned to hit the most dangerous buildings first. If the assault element can maintain the element of surprise, they will be able to go from house to house while minimizing the ability for the enemy to escape or use the civilians as hostages. The timeline for the entire mission is 30 minutes. Failure is not an option.
Notes:
Kettlebell Weights – Light – 25lbs / Medium – 35lbs / Heavy 53lbs
Special Thanks to: Joey Hauser, Jr. RKC for his help in designing this FMP
Photo: www.defenseimagery.mil
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
OPERATION: CLIFF HANGER
Full Mission Profile
Situation:
Three days ago a group of 4 climbers began a week long camping and climbing trip in the local mountains. While climbing yesterday on a multi-pitch wall, a rock slide stranded two of the climbers midway up the wall at about 50 meters and swept another off the rock entirely. The fourth climber ran to get help.
When the rock slide occurred, the climber that fell was able to slow herself down enough to minimize the impact and scrambled to an overhang at the base of the climb where she should have been shielded from the mountain of falling rocks that has her trapped.
Objective:
Drive to the trail head and hike in to the location where the climbers are stranded. Uncover the climber under the rocks and then ascend to the stranded climbers on the rock wall. Set a strong anchor point and assist climbers in repelling to safety.
Provide medical treatment as needed.
Timeline:
An aggressive weather front is rapidly moving in, preceded by a lightning storm. Obviously, it is important to work quickly. The best guess for the when the storm front will hit the area is 2 hours from now, and the drive to the trail head will take approximately 1 hour and 15 minutes.
FMP WORKOUT
I – Run the Trail
Run 2 miles
II – Uncover Trapped Climber
5 Rounds of:
- 20 Deadlifts
- 10 Hang Squat Cleans
- 10 Push Press
*Light = 65lbs / Medium = 95lbs / Heavy = 135lbs
Use the same weight for all lifts
III – Rescue Stranded Climbers
100 Jumping Pull Ups
Rest 3 minutes
100 Jumping Pull Ups
IV – Carry Injured to Ambulance
Carry 45lbs (anything will do) 2 miles.
Timeline:
The imminent storm front is expected to be hitting the area in 45 minutes from the time of arrival at the trail head. It is therefore important to have the stranded climbers off the face of the rock and be moving back to safety by then.
Begin clock at the beginning of Phase I. Success is beginning phase IV before the time is up.
GOOD LUCK
_______________________________________________
Notes:
In the Photo – A true Warrior Athlete – Jennifer Kellams of CrossFit HEL
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
