OPERATION: SMOKE JUMPER
Situation:You are an Alaska Smokejumper stationed out of Fairbanks Alaska.
At 1400 you get a call to go to a fire somewhere in the Tanana Zone. You have two minutes to be on the plane after the siren goes off.
When you arrive to the fire it is determined that there will be two, two man sticks of jumpers. The fire intensity is moderate and is approximately 20 acres burning in black spruce. You circle the fire and throw streamers to gauge the wind.
You are first out the door and you and the second stick of jumpers land at the designated jump spot without incident but your jump partner chose an alternative landing site at the last minute and you cannot reach him on the radio. You hike up a small ridgeline to try and establish communications with him while the other two jumpers get ready to accept paracargo.
You have been hiking for about 15 minutes when you pick up a transmission from your jump partner. He took a hard landing and he believes that he broke his femur. He gives you a GPS coordinate and you realize that he is a little too close to the active fire perimeter for comfort.
Objective:
Get to your jump partner and carry him back to the jump spot which will serve as the extraction point.
The spot needs a considerable amount of saw work in order for the helicopter to land. The ship will be at the LZ in approximately 30 min and the spot will need to be complete by then. The second stick of jumpers has an EMT and will stabilize the patient while you and his jump partner clear out the LZ.
FMP WORKOUT
Gear up and get to the aircraft (must be completed in 2 min)-
3 rounds of:
- Run 50 yds
- 5 burpees
- Rest 5 min
Leave the aircraft and land safely at the jump spot-
2 rounds of:
- 15 box jumps
- 15 walking lunges
Locate your jump partner-
- Hike 1 mile with 30-50lb pack (trail with moderate to steep terrain is preferred)
Get your jump partner back to the jump spot-
- Run 1 mile with pack and heavy KB or sandbag on shoulder.
Cut out LZ for MEDEVAC-
As many rounds as possible in 30 min:
- 10 KB snatches Right arm
- 10 KB snatches Left arm
- 15 squats
___________________________________
Special Thanks to Matt Score of Boise, ID for this FMP
Matt is a Wildland Firefighter who has worked on numerous hot shot crews.
Mind Gym
An Athlete’s Guide to Inner ExcellenceThis is a great book for anyone trying to understand how to improve overall performance in any endeavor – not just sport.
How does stress/pressure affect performance? Consider this:
Imagine yourself in a parking lot. On the ground in front of you is a parking stop – the long concrete block that keeps your car from rolling to far forward. Your job is to walk from one side to the other. No problem, right?
Now imagine that the block has just been lifted up 25 feet in the air. Your task is the same, walk all the way across. The block is the same, it has in no way changed.
What’s different is the penalty for failure. On the ground there is no risk of injury or humiliation if you slip off. In the air though, at 25 feet, the question is not whether you will be injured, the question is how bad will it be.
Walking across on the ground is easy. In the air, all control seems to have completely slipped away. Why?
Logic tells us that if you can do it on the ground, you should be able to do it at 25 feet. A deeper understanding of the human condition, however, tells us that understanding how to train the mind to perform in any environment is as – if not more – important as training the body.
I recommend Mind Gym – An Athlete’s Guide to Inner Excellence because it opens the curtain to understanding optimal performance in the extreme environment.
OPERATION: CQC PT
Close Quarters Combat defined (wiki)Close Quarters Battle (CQB) or close quarters combat (CQC) is a type of fighting in which small units engage the enemy with personal weapons at very short range, potentially to the point of hand-to-hand combat or fighting with hand weapons such as swords or knives. In the typical CQB scenario, the attackers try a very fast, violent takeover of a vehicle or structure controlled by the defenders, who usually have no easy way to withdraw. Because enemies, hostages/civilians, and fellow operators can be closely intermingled, CQB demands a rapid assault and a precise application of lethal force. The operators need great proficiency with their weapons, but also the ability to make split-second decisions in order to avoid or limit friendly casualties. CQB is defined as a short-duration, high-intensity conflict, characterized by sudden violence at close range.
The following training method grafts some concepts of CQC with Physical Training to create high intensity training that pushes the body and the mind while teaching individuals to work together in an extreme environment.
Set up the “Room”
It’s not necessary to use an actual room for this training, although that would work nicely. In a gym or garage, setting up the room can be done by putting down a long piece of tape or drawing a line on the floor with chalk for the door (about 3 feet long).
In each corner of the room, write a number on the floor.
- Top left = 1
- Top right = 2
- Bottom left = 3
- Bottom right = 4
Here are a couple examples of setting up the exercises in a room. Room #1 is fairly simple and is great for getting started. Room #2 is much more difficult.
Crawl – learn the SOP
An assault element of 4 individuals “stack” on the door. When the #4 man is in position he/she will initiate assault by squeezing the shoulder of the person in front of them, who passes on the squeeze until the #1 man gets the order to go.
In the first 4 go-arounds, each person should get used to effectively entering the room and going to their position and executing the exercise.
Each time the team will change positions – 1 becomes 2, 2 becomes 3, 3 becomes 4, and 4 becomes 1.
In the crawl phase, the assault team practices entering efficiently and going directly to their position. When an individual completes all repetitions of their exercise they call call out “CLEAR”. When all members are done, #4 calls out “ALL CLEAR”.
It is important in the Crawl phase to develop “muscle memory” by focusing intently on SOPs (Standard Operating Procedures). After each entry, talk about what what went right and what went wrong.
Walk – add intensity
When all members have developed coordinated efficiency in entering the room, properly executing exercises, and communicating with one another, it’s time to turn up the heat.
Intensity is comprised of two main elements in CQC PT:
- Speed of entry and execution of exercises.
- Overwhelming presence – especially on entry.
Pick up the pace of the entry. All members should be in place and executing movements in 3 seconds or less. When entering, the team should be yelling “Go! Go! Go!”, or Move! Move! Move!” The entry should be awesome.
Similar to the Crawl, the team should run through this 4 times – changing positions each time.
Run – Movement in the room and multi room scenarios
After running through the room with increased intensity, it’s time to add additional variables and time each run. Note that time starts when #1 breeches the door.
Movement within the room -
- Team enters the room as practiced, executes movements, and calls out “CLEAR!”. When all members are clear #4 calls out “ALL CLEAR – MOVE”.
- All members move clockwise around room until each person has executed all positions.
- Final “ALL CLEAR!” clears the room and stops time.
Multiple room scenarios -
- Set up 2 or more rooms next to each other and vary the exercises in the each room.
- Enter room #1 and clear it as described in the above (movement within the room).
- When room is “ALL CLEAR”, team stacks on next door and #4 initiates squeeze.
- Go from room to room until all are “ALL CLEAR”.
As with Crawl and Walk, each member of the team should practice each position by running through the scenarios 4 times, changing postions each time.
Notes:
The importance of ACCURACY WITH INTENSITY cannot be overstated in CQC. For this reason it’s important to spend plenty of time in the Crawl and Walk phases. Don’t move ahead until you have it down pat.
Communicate before during and after each assault. Talk about how you are going to execute, motivate and communicate during execution, and talk about what went right and what went wrong – and how you will fix it.
In the Run phase, teams should be working like well oiled machines. Errors in Run phase should be penalized with remediation PT (200 Meter tire drag and 25 burpees).
OPERATION: DIPOMATIC IMMUNITY
Full Mission Profile
Situation:
Ten days ago a NATO convoy was attacked while in Baghdad. After a protracted firefight, one member or the NATO security team was killed, others wounded, and a NATO diplomat taken hostage. Recently intel has pinpointed the location of the hostage as being on an abandoned oil rig in the persian gulf. This platform is also thought to be a location for storing weapons and ordinance.
Objective:
Lock out from submarine aproximately 12 miles from target objective, and transit by SDV to within swimming distance.
Under the cover of darkness, swim to rig and climb to platform where hostage is being held. Locate hostage while eliminating any and all threats as quickly as possible.
Place charges on platform to blow any weapons or ordinance caches.
Swim hostage out to small boat pick up location.
FMP WORKOUT
Swim to Target – Swim 2000 Yards
Climb – 5 Rounds of:
- 10 Pull Ups
- 20 Squats
Hostage Rescue – 4 rounds of:
- Run 100 Meters
- 25 Burpees
Swim to Safety – Buddy Tow 500 Yards - Man A tow Man B 25 Yards – Man B tow Man A 25 Yards (10 Rounds).
Mission Timeline:
Swim to Target - 45 min or less
Climb – 5 min or less
Hostage Rescue – 12 min or less
Swim to Safety – 20 min or less
Notes:
According to the Mission Timeline, you have 1 hour 22 minutes to complete mission.
Swim should be done without fins – worst case scenario
When being Buddy Towed – DON’T HELP
OPERATION: HELPING HAND
Preface to FMP
The recent earthquake in Haiti has devastated an already deprived country, leaving many dead and countless others without even the most basic resources for survival.
Many have heard the call to provide assistance to the people affected by this disaster through prayer and/or by making contributions to the Red Cross, Unicef, or their local churches.
Through Facebook, I’ve been following a friend of mine, who flew to Haiti about a week ago, to help survivors in any and every way he can.
Michael Bowen, this FMP is dedicated to you, and all the others like you.
FULL MISSION PROFILE
Situation:
While working as part of an relief mission in Port au Prince, Haiti, your search and rescue team was approached by a group of NATO forces and locals who stated that a large amount of rubble was lying on top of what used to be a pharmacy. The medical supplies, they said, were badly needed to resupply a nearby aid station that had been over-run with the injured. They also stated that an ambulance would be coming to collect the medical supplies in 20 minutes with a medical team to load the supplies.
Objective:
As quickly as possible, remove by hand all rubble, without damaging the badly needed medicine and supplies. Once all debris is removed, a medical team will collect supplies and load on to ambulance. You will have 20 minutes to remove all debris. Because the ambulance is also transporting injured, they will not be able to stop if debris is not cleared.
FMP Workout
Each member of your team must:
Deadlift – Males 10,000 lbs / Females 7,000 lbs
Clean – Males 5,000 lbs / Females 3,000 lbs
-then-
Males – Clean 135 lbs and walk 100 Yards
Females – Clean 95lbs and walk 100 Yards
Notes:
Scale your bar for what you can safely lift multiple times
Timer does not stop for any reason
___________________________________
Consider ways you can help those that are suffering.
OPERATION: MAN DOWN
FULL MISSION PROFILE
Situation:
While on a FID (foreign internal defense) mission to train Afghani military in patrol tactics, your squad was contacted by a group of armed insurgents, wounding one of the Afghani soldiers. You were able to eliminate the initial threat, but more insurgents are on their way. The wounded man has a life threatening gunshot wound to the leg, and while your medic has stabilized him for transport, he must get advanced medical care immediately if he is to live.
Objective:
Transport wounded teammate to medical aid station approximately 5 kilometers (3 miles) in 30 minutes or less. Repel any enemy attacks along the way as quickly and efficiently as possible.
FMP WORKOUT
Note – This workout is intended to be performed with a partner.
4 Rounds of:
- Man 1 Carry Man 2 – 200 Meters
- Both do 25 Push Ups
- Man 2 Carry Man 1 – 200 Meters
- Both do 25 Push Ups
4 Rounds of:
- Man 1 Carry Man 2 – 200 Meters
- Both do 25 Sit Ups
- Man 2 Carry Man 1 – 200 Meters
- Both do 25 Sit Ups
4 Rounds of:
- Man 1 Carry Man 2 – 200 Meters
- Both do 25 Squats
- Man 2 Carry Man 1 – 200 Meters
- Both do 25 Squats
You have 30 minutes to get the wounded soldier to the aid station. Don’t waste time.
_______________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Check out the Brass Ring Fitness Training Programs
Video – OPERATION: GOOD SAMARITAN
Here is a clip from a recent Full Mission Profile.OPERATION: GOOD SAMARITAN was run at CrossFit Fort Vancouver, in Vancouver, WA. Excellent gym with an excellent Coach (Adam).
Enjoy.
OPERATION: SAFE PASSAGE
Full Mission Profile
Situation:
A remote village in Somalia, Africa has been hard hit by disease and famine and desperately need medical supplies and food. The medical clinic in the village is overrun with the sick, and has been vigorously pleading with NATO commanders to send help.
In the last few months there has been an increase in armed militias targeting convoys carrying medicine and food supplies. The tactics for these hits usually include detonation of an IED at the lead vehicle followed by small arms fire from a group of 4 to 8 insurgents in ambush positions.
Moments ago the convoy that was sent to deliver the medical supplies and food to the small village radiod an emergency message that it was just struck by an insurgent IED and is taking fire. The convoy’s security element is repelling the attack, but need backup to get the convoy back on track.
Objective:
Your special operations team will rendevouz with the convoy and eliminate the insurgent threat through ‘violence of action’ and superior firepower. Your team will then load all cargo from the disabled lead vegicle onto the other trucks and safely escort the vehicles the rest of the way to the village.
FMP WORKOUT
Rendezvous with Convoy:
Run 1.5 Miles with 25-30lbs light assault pack.
Contact with Militia:
5 Rounds of:
Run 100 Meters
10 Burpees
Load Supplies:
5 Rounds of:
10 Deadlifts (Heavy = 185lbs / Medium = 135lbs / Light = 95lbs)
5 Clean and Jerk (Heavy = 135lbs / Medium = 95lbs / Light = 65lbs)
Security Coverage to Village:
Run 1.5 Miles with 25-30lbs light assault pack
Notes:
All phases of this operation need to be performed at high intensity:
Move to ambush site with great haste to minimize collateral damage.
Take out the bad guys by utilizing overwhelming force.
Load the supplies quickly, in case more bad guys are on their way.
Escort convoy to village as fast as possible.
Photo credit: DefenseImagery.mil
_________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
OPERATION: GOOD SAMARITAN
Full Mission Profile
Situation:
Recent human intelligence and satellite reports confirm that the high level Taliban leader is in hiding in a small mountainous village in a rugged area of Afghanistan. This individual is one of NATO’s top 10 highest priority targets, and is not expected to be staying in the same place for very long. Currently the target and his small group of Taliban fighters are strong arming the village, recruiting fighters by threatening families that they will kill wives and children if the men do not join them.
Objective:
It is essential that your Special Operations team takes him out before he is able to move to another location.
Mission Parameters:
Your team will have 30 minutes from the time of insert to extract to complete the mission. Failure to meet this time-line results in the compromising of your team and the endangerment of the villagers.
FMP WORKOUT
Insert:
100 Step Ups – each leg (picnic table seat aprox 20-24″)
Action at the Objective:
10 Kettlebell Thrusters – right arm
10 Burpees
10 Kettlebell Thrusters – left arm
10 Burpees
10 Kettlebell Snatch – right arm
10 Clapping Push Ups
10 Kettlebell Snatch – left arm
10 Clapping Push Ups
4 Rounds of:
10 Kettlebell Swings
10 Push Ups
Exfil:
100 Step Ups – each leg (picnic table seat aprox 20-24″)
Notes:
On insert and exfil – alternate legs on step ups 1 right + 1 left = 1
To help manage your time, assume you have a max time of 10 minutes for each phase.
Good luck. The people of the village are counting on you!
Photo credit: DefenseImagery.mil
_________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
OPERATION: ROCK OR ROLL
Full Mission Profile
Situation:
Moments ago a distress radio call came into the Search and Rescue station about a severely injured pair of hunters on King Mountain, north of Palmer, Alaska.
Both are injured, but one has a severe compound femur fracture and has lost a lot of blood. The other hunter sustained minor injuries, but is unable to move his partner.
The incident that caused the injuries was a large rock slide, which also completely obstructed the narrow trail on the steep cliff that offers the quickest access to the injured victims.
A rescue helicopter has been called, but due to a previous call will not be able to be on station for 4 hours. The victim with the compound fracture will not last that long. The rescue team must choose either to move clear a path through the rocks or take a narrow trail around the back of the mountain to get to the victims.
FMP WORKOUT
Option A:
If you choose to clear a path through the fallen rocks (shorter distance – but heavier):
Deadlift – 10,000lbs
Clean – 7,500lbs
Press, Push Press, or Jerk – 5,000lbs
*Scale your weight to your ability and keep track of lifts (i.e. 10 cleans at 95lbs = 950lbs). Mix up lifts as needed. Feel free to change weight as needed.
Note your time from beginning to end of all lifts
Option B:
If you choose to take the trail around to the other side (longer – but no heavy lifting):
Run 15K (9.6 miles)
Note the time of the run from beginning to end.
______________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Photo credit: Alaska State Trooper website.
OPERATION: CRUISE CONTROL
Full Mission Profile
Situation
Last week a multinational terrorist group calling themselves “The Sword” released a video that warned the world that they would soon begin to pay for their wrongdoings on their own soil.
Approximately 12 hours ago a cruise ship based out of San Francisco was boarded off the coast of Mexico by a terrorist group claiming to be “The Sword”. They took the passengers and crew hostage, after the crew was able to transmit a short distress signal. About 2 hours ago The Sword released another video warning that the world would soon feel the first slash of The Sword.
Objective
Deploy a small special operations unit under the cover of night to board the ship and systematically take down the terrorists by hitting hard and fast.
FMP WORKOUT
Insert to Ship – Max time 20 minutes
Swim 1000 Yards or Meters (Substitute 5000 Meter Row)
5 minute transition time allowed
Board the Ship – Max time 10 minutes
5 Rounds of:
10 Dead Hang Pull Ups
20 Squats
5 minute transition time allowed
Take out the Terrorists – Max time 20 minutes
Run 100 Yards
100 Kettlebell Swings
Run 100 Yards
50 KB Snatches each arm – change arms as necessary
Run 100 Yards
100 Push Ups
Run 100 Yards
50 Burpees
Notes:
Failure to adhere to the timeline constitutes failure of the mission.
Post your total time – must be under 60 minutes for mission success.
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
K-Bar’s Morning PT
The following is a standard Pre-SOF morning PT to keep the edge of your knife sharp. Recommendations are as follows:- Don’t rush through exercises – adopt a nice even flow in each set and don’t give up.
- Go all the way through the workout without breaking sets up. You can take a short breather between exercises, but not during a set.
- Keep your head up and your eyes open. Stay mentally tough – especially when the pain starts to make you want to take a break.
The entire workout should take no more than 1 hour.
Warm Up
- 50 Four Count Jumping Jacks
- Hamstring Stretch 1 Minute each side
- Ankle rotations 20 each way
- 10 Trunk Rotations – 5 each way
- 10 four count windmills
- 10 Cherry Pickers
Workout
Phase I – Complete 2 Rounds
- 25 Push Ups
- 10 Up/Back/Over
- 25 Push Ups
- 10 Press Press Flings
- 25 Push Ups
- 10 Hi Jack Hi Jill
- 25 Sit Ups
- 30 Seconds Cobra Stretch
- 25 Sit Ups
- 10 Trunk Bending fore and aft
- 25 Sit Ups
- 10 Trunk Rotations – 5 each way
Phase II – Complete 2 Rounds
- 20 Tricep Push Ups
- 40 four count Flutter Kicks
- 20 Dive Bomber Push Ups
- 40 four Count Flutter Kicks
Phase III – Complete 2 Rounds
- 25 four count Lunges
- 25 Squats
- 25 four count Sitting Flutter Kicks
Phase IV
- 50 Eight Count Body Builders
- 5 Sets of 10 Dead Hang Pull Ups
Cool down jog and stretch
OPERATION: TALON STRIKE
FMP WORKOUT
- Swim 2000 yards – Combat Swimmer Side Stroke with fins
- Run 1 mile
- 10 Lunges
- 10 Squats
- Push ups
- sit ups
- Run 4.5 miles
- Swim 2000 yards – Combat Swimmer Side Stroke with fins
Notes:
This mission was provided by Travis Price
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
OPERATION: MENDING BRIDGES
Full Mission Profile
Situation:
It is widely known that Taliban cells have aggressively targeted NATO and US Military travel routes with improvised explosive devices (IEDs). In general, due to the armored equipment now in use, damages have been minimized. As a result, Taliban forces have sought out larger targets to disrupt the flow of transportation.
Due to a heightened awareness of the enemy’s intentions to cause breakdowns in movement, Military intelligence has been watching closely for any indications of activity. As of 2230 last night, that increase in alertness paid off.
Taliban forces have rigged an important bridge with an unknown amount of explosives, and what is thought to be a pressure sensor in the middle of the bridge to function as a detonator. There may be other detonation sources. A precursory look at the explosive chain shows that it is fairly rudimentary and can be safely removed.
The entire area around the bridge is secure.
Objective:
Make safe and remove explosives. Once explosives are removed, safely blow all ordinance.
Insertion:
EOD team will free fall into area and proceed to bridge on foot under heavy packs. At approximately 2 kilometers from bridge, team will transition to diving equipment and swim remaining distance to bridge.
Actions at the Objective:
Once at the base of the bridge, and still underwater, inspect and remove charges. Once all charges are removed underwater, team will transition to harness and climbing equipment and ascend bridge from bottom to top, removing charges along the way.
Extraction:
Upon reaching the top of the bridge, team will radio for helo pick up. All explosives, including chain and detonator will be safely disposed of approximately 1 kilometer from bridge, where helo will rendezvous with team.
Timeline:
Although the area is secure, this is enemy territory. Once the actions at the objective have begun, the entire operation should not exceed 35 minutes.
FMP WORKOUT
Insertion
Rucksack Run 1 mile (50lbs)
Swim 2000 Yards or Meters
Actions at the Objective - Start Timeline (35 minutes)
50 – 35 – 20
- Pull Ups
- Push Ups
- Sit Ups
- Box Jumps
- Thrusters (65lbs)
Extraction
Rucksack Run 1 Mile (50lbs)
Notes:
Work fast, but remember that when dealing with explosives it’s more important to do it right. Use perfect form on your exercises.
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
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
OPERATION: REDIRECT
Full Mission Profile
Situation:
Moments ago an intelligence gathering team intercepted a cellular phone call between a known terrorist leader that has been under surveillance and a team of insurgents operating in the field. The call confirmed that the field team, who had kidnapped a British Engineer working in Afghanistan approximately a month ago, was in the process of moving him on foot when he fell down into a ravine, breaking a leg and sustaining head trauma. The leader ordered the team to stay put until a support team arrived to assist in moving him to an unknown location.
The call enabled the exact position of the field team to be pinpointed in a hilly area that is known to have bands of terrorists and sympathizers. A small SOF team is in the area on another mission, which can be redirected. They will need to execute immediately on foot, however, as there are no air assets in the area.
Objective:
Redirect small Special Operations Force to travel on foot to the location of the hostage and enemy forces. SOF unit will assault the enemy and retrieve the hostage, carrying him overland to a safe location where rescue vehicles will rendezvous with the team for exfil to Forward Operating Base.
Timeline:
SOF unit will have approximately 45 minutes from the time of insert to locate hostage, eliminate terrorist team and move to safe distance.
If the rescue team is compromised due to detection by larger enemy forces, SOF team will be required to tactically until close air support (CAS) can assist.
FMP WORKOUT
Insert:
Run 5 kilometers (3.2 miles) with light 25lbs tactical/med pack.
Actions at Objective:
5 Rounds of:
- 10 Burpees
- 20 Push Ups
- 10 Kettlebell Swings (Light = 35lbs / Heavy = 53lbs)
- 20 Dumbbell Thrusters (Light = 20lbs/ Heavy = 30lbs)
Extract:
If team begins extract in less than 45 minutes:
Run/Walk 5 Kilometers (3.2 miles) with Kettlebell
If team begins extract in more than 45 minutes:
Run/Walk 5 Kilometers (3.2 miles) with Kettlebell – Stopping every 2 minutes to do 10 KB Swings.
_______________________________________________
Notes:
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Photo Credit: DefenseImagery.mil
Warrior Athlete – Max Fernandez
By: Aly WillierThe face of a Warrior can take on many different looks.
No matter how it appears, whether as a soldier, an athlete, or anything else, it depicts an individual that prepares themselves to fight against all odds and pulls from deep within to bring out their best capabilities.
Being a warrior goes beyond just fighting to win. A warrior maintains a disciplined mindset to fight for their best capabilities and strive to achieve their goals despite any setbacks that may come in their way. When defeat is present, a Warrior will see an opportunity, and against the odds, fight with every fiber of their being.
The Warrior Athlete is the individual that others emulate due to their tenacity and drive and ability focus their mind to accomplish the goals that they have set out in front of them.
This past weekend at the SoCal Regional Crossfit Qualifiers, Max Fernandez encompassed the warrior spirit and delivered an outstanding performance, defining true Warrior Athleticism.
A week before the qualifiers, Max Fernandez, head trainer and Owner of CrossFit South County in Aliso Viejo CA, was in a devastating car crash that totaled his vehicle and left him bruised and busted. His passion for teaching, made it imperative to put his own training on hold and focus all of his energy on his clients for his Crossfit Community. As a Warrior Athlete, he knew that by putting his mind and power into what he could control, the end result would pay off. Not able to train the whole week before the qualifiers would put many ordinary people into a mindset of discouragement. However, Max emulates the power of positive thinking, controlling what can be controlled and digging deep when it comes to competing.
Putting everything he had into the qualifiers, Max ended up finishing 7th Overall. The actions of the Warrior Athlete was defined when he demonstrated the capabilities of achieving success through discipline and inner drive, in the face of formidable obstacles that others might use as an excuse to pull out or quit.
Max of Crossfit SouthCounty is an icon of what it means to fight for everything in life and work and demonstrates this everyday by establishing a solid Crossfit Community and offering elite coaching. It is a Warrior who sacrifices for others and delivers extraordinary performances on a daily basis. This Warrior Athlete showed the true nature of the Warrior at the Qualifiers when he competed with extraordinary vigilance and drive.
The Warrior Athlete is just a phrase; however, each individual has the ability to bring the qualities of the Warrior to life. Goals are only met when individuals clearly define them and then drive to reach and attain them. Fighting with everything you have, to know that you can achieve anything that you put your mind to.
Congratulations to Max on an amazing accomplishment at the SoCal Regional Qualifiers. Your Warrior Spirit is inspiring and rewarding to all who are fighting to accomplish their goals in life.
For more information on Crossfit in Orange County: www.crossfitsouthcounty.com
If you are interested in bringing the Warrior Athlete program to your facility, please Contact a Coach.
Warrior Athlete – Rory McKernan
By: Aly WillierThe face of a Warrior can take on many different looks.
No matter how it appears, whether as a soldier, an athlete, or anything else, it depicts an individual that prepares themselves to fight against all odds and pulls from deep within to bring out their best capabilities.
Being a warrior goes beyond just fighting to win. A warrior maintains a disciplined mindset to fight for their best capabilities and strive to achieve their goals despite any setbacks that may come in their way. When defeat is present, a Warrior will see an opportunity, and against the odds, fight with every fiber of their being.
The Warrior Athlete is the individual that others emulate due to their tenacity and drive and ability focus their mind to accomplish the goals that they have set out in front of them.
This past weekend at the SoCal Regional Crossfit Qualifiers, Rory McKernan encompassed the warrior spirit and delivered an outstanding performance, defining true Warrior Athleticism.
Southern California Crossfit Qualifiers definitely had it share of top athletes; however, when it came to demonstrating the power of drive and tenacity, Rory Mckernan, head trainer of US CrossFit in Encinitas, Ca emulated this to the highest degree. Rory not only has a heart of a lion, but also a soul of a fighter. He is one of the most humble trainers you will ever meet, and lights up any room with his positive attitude and passion for training.
Rory demonstrated the Warrior Athlete and truly defined beating the odds after suffering heat stroke in his first competition of the day. A warrior inside, he knew what he could accomplish at the competition, and by sheer force of will did what he needed to do to recover. Rory came to the Qualifiers to give his best effort, and that is just what he did. An Amazing recovery, he finished his 2nd event in 5th place, and the final event he finished with the 2nd best time out of all the athletes.
Rory encompasses a mindset of the Warrior Athlete by always giving the best of himself, and never leaving anything on the field. A unique quality that people often miss in life, is one that Rory demonstrates on a daily bases, and that quality is inner drive with outward humility. The heart of the Warrior is something that comes naturally to Rory because he truly believes in doing what is best for not only himself but for others.
The Warrior Athlete is just a phrase; however, each individual has the ability to bring the qualities of the Warrior to life. Goals are only met when individuals clearly define them and then drive to reach and attain them. Fighting with everything you have, to know that you can achieve anything that you put your mind to.
Congratulation to Rory McKernan on an amazing accomplishment at the SoCal Regional Qualifiers. Your Warrior Spirit is inspiring and rewarding to all who are fighting to accomplish their goals in life.
For more information on Crossfit in San Diego County: www.uscrossfit.com
If you are interested in bringing the Warrior Athlete program to your facility, please Contact a Coach.
Full Mission Profile – Rescue of MH-60 Crew
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
Overhead Squat
This is an exercise that is fairly unique to the CrossFit community. Master this one well.Remember to keep the bar overhead and lock out your elbows with activated shoulders.
Full Mission Profile – Long Range Special Reconnaissance
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
