Training for the Warrior Athlete
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:
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.
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Good evening,
What are Commando pull ups? I am deployed to Afghanistan and streaming video access is blocked. Thank you.
Semper Fi,
D.M. Yorck
1stLt USMC
Commando Pull Ups –
Stand under the bar – not facing it directly, but positioned facing the same direction as the bar runs. Jump up and grab the bar with both palms facing in. I encourage you to alternate which hand is in front to balance out the exercise.
When you pull up you will be pulling the bar to one side of your head or the other. The bar should touch your shoulder. Alternate which side of your head you pull the bar to.
Hope this makes sense.
This was an awesome fast pace indoor workout!
-Justin
Thanks Justin – I’m glad you liked it.
Hoo-Yah Black and Gold CrossFit!
Wasn’t so fast paced for me. This was my 3rd workout today, and it was heavy gravity time. Earlier did one of Coach’s oldies but goodies (for time: 100 4-count flutterkicks, 100 leg levers, 100 sit-ups), then I did strength to regain strength I lost since moving to Bogota: SQ 5×5 @ 275, SP 5×5 @ 125 and DL 1×5 @ 355.
And finally hit the FMP with a 26lb weight vest…
Insertion: 18:56
AO: 21:10 (only did one run as my knees were telling me to cool it)
Thank God tomorrow’s a rest day for me!
GMT
warm up: 30 minutes swim. somewhere around 1350 yards. lost count of laps.
Total time approximately 37 minutes. didn’t have own watch to record splits. didn’t write down time. I’ll reduce this time next go a round anyway. felt sluggish.
Two of my guys hit this today:
39:35 – Rich
44:18 – Mike