Training for the Warrior Athlete
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.
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No FMP this week. Nicholas and I are running a Marathon
Walker and Nicholas –
Have fun running 26.2 – Let me know how you guys did. Hoo-Yah!!
The run was awsome! The scenery was outstanding an the trail was pretty good. I came in at 3:53:04. I’m not sure on Nicholases time but we will post it soon Overall it was a great experience. We even met a retired team guy at the race. This was our first marathon and it was definately something to remember and do again
Nicholas came in at 3:43:57
I was in 35th place
Nicholas was in 19th place
Did this on thursday with a couple Columbus, OH DEP boys…slowed down during the second set of jump-pullups, came up short by about ten minutes, but humped it on the two mile carry (we used 45lb plates)…all in all, it was an ass kicker, but we kicked some back.
Get some!
Aaron
Another great workout! Thank God for jumping pullups. I would have struggled on the carry if they had been kipping. I am glad Aaron mentioned carrying plates. I was thinking sand bag and that would have been hell for two miles. I need to work on my back as this is the second mission it has been exposed as a weakness to me. All and all a fun time. Thanks
Finally someone who can write a good blog ! . This is the kind of information that is useful to those want to increase their SERP’s. I loved your post and will be telling others about it. Subscribing to your RSS feed now. Thanks