OPERATION: BEAR COUNTRY
Full Mission Profile
Class: Military: Tactical Search and Rescue (TSAR)
Mission: Downed Pilot Rescue
SITUATION:
In Tactical Search and Rescue, no matter what the conditions, there are some who are prepared to do whatever it takes so… “that others may live”.
While flying a CAS (Close Air Support) mission, an A-10 pilot took shrapnel in the aircraft’s tail section and was forced to eject from the aircraft.
After making radio contact with the TOC (Tactical Operations Center), the pilot was directed to move to a nearby location with little activity and plenty of cover.
OBJECTIVE:
While the TOC stays in contact with the pilot and monitors satellite imagery, your team will prepare for the Rescue Operation.
While conducting training, it is important to remember that your physical readiness will mean the difference between getting, or not getting, the pilot out of bear country.
The Operation Code Name for your TSAR mission is “BEAR COUNTRY”.
FMP WORKOUT
The TOC (Tactical Operation Center) has cleared your team for OPERATION: BEAR COUNTRY.
It is imperative that you work quickly and efficiently, and remember that the underlying reason for this workout is “that others may live”.
Equipment Required:
- 40lbs Med Pack
- Road or Trail (Trail Preferred)
INSERT
4 Mile Ruck Run/March with Pack
Max Time = 40 Minutes
ACTIONS AT OBJECTIVE
100 Med Pack Thrusters
EXTRACT
2 Mile Ruck Run/March with Pack
Max Time = 20 Minutes
Notes:
The objective for training today is push your pace to make the cut off times for the insert and extract.
You should do the thrusters in the ‘actions at the objective’ in 3 sets or less.
Watch the elapsed time to ensure that you make the cut off and do not rest in between elements.
OPERATION: WORST CASE SCENARIO
Full Mission Profile
Situation:
A fire broke out last night at a industrial facility containing hazardous material. Firefighters and emergency workers worked throughout the night to contain the blaze, and have called for reinforcement and replacement manpower. Upon arriving at the scene, the Incident Commander notified your team that while working on the fire, an emergency worker was injured and trapped in a remote area of the building. Your team’s task is to locate the injured worker and carry him out.
Objective:
Quickly equip yourself and conduct search for injured emergency worker. Provide medical aid at the scene and safely move the worker out of the building.
You have 20 Minutes to complete this task.
FMP WORKOUT
Equipment:
-
25lbs backpack or weight vest
-
20″ Box
-
60lbs Sand Bag
Wear the 25 pound backpack or weight vest for the entire workout.
Locate Injured Worker -
5 Rounds of:
-
Run 20 Yards
-
10 Step Ups (5 on right / 5 on left)
-
10 Sand Bag Overhead Push Press
Carry Injured Worker to Safety -
5 Rounds of:
-
Run 20 Yards with Sand Bag
-
5 Box Step Ups with Sand Bag on each shoulder (5 on right / 5 on left)
-
10 Sand Bag Overhead Push Press
Notes:
Rest as needed between efforts (when providing medical aid prior to transport).
On the way out, pace yourself and try to keep moving without putting the sand bag down for the entire 5 rounds.
OPERATION: SUDDEN FURY
Full Mission Profile
Situation:
Approximately 4 weeks ago, a young Army PFC was abducted by suspected Taliban insurgents just outside of a FOB. Based on human and satellite intelligence reports, the kidnappers have been moving the hostage from location to location. Local counterinsurgency efforts have uncovered a scheduled move that will take place in a location where a hostage rescue has a chance for success.
Objective:
Conduct Long Range Patrol to lay up point along the route expected to be travelled by Taliban. Lay up until the convoy carrying the hostage goes by, and then conduct ambush and hostage rescue.
Important elements for mission success include – undetected movement over rugged terrain, and violence of action in ambush/hostage rescue.
FMP WORKOUT
Insert:
With a 75lbs Rucksack – Patrol 6 Miles
Rest for at least 4 hours
Hostage Rescue:
21 – 15 – 9
-
Barbell Thrusters (95lbs/65lbs)
-
Burpees
21 – 15 – 9
- Kettlebell Swings (53lbs/35lbs)
- Run 100 Yards (after each set)
Notes:
Subscribe to the Brass Ring Cycle
to receive four weeks of training to prepare for this FMP.
Operational Workup – Sudden Fury
(when subscribing please note “FMP”)
OPERATION: WATCHTOWER
FULL MISSION PROFILE
House of Frieh
Situation:
While climbing in Washington State, you and your climbing partner hear yells from a climber who fell off a 60 foot cliff and suffered a tibial plateau fracture of the right leg. While your partner stays with the fallen climber who is completely unable to walk, it is imperative that you get to a nearby Ranger Aid station quickly.
Objective:
With roughly only 3 hours of daylight left, it is essential that you climb up the cliff and reach the Ranger Station aproximately 2 miles away in 1.5 hours or less so that the Rangers can coordinate a rescue mission before darkness falls.
FMP WORKOUT
Phase I – The Climb
With a 50 lbs vest or pack:
500 Box Step Ups (R + L = 1) – Use 14″ Box. See Notes for Ice Climbing set up.
Phase II – Two Miles of Pain
With a 50 lbs vest or pack:
Run 2 Miles
Timeline:
You must complete both the climb and the run in 1.5 hours or less to give the Rangers enough time to reach your partner and the fallen climber.
Notes:
Ice Climbing Set Up
Attach a belt or rope to a pull up bar to act as your ice axes for the climb.
When stepping up onto the box with the right leg, pull on the rope or belt with your right arm.
When stepping up onto the box with your left leg, pull on the rope or belt with your left arm.
After beginning the climb, you cannot step away from the box.
Wear a 50 lbs vest or pack for the entire workout.
Special Thanks to John Frieh of Portland, Oregon for the photo and his assistance in this FMP.
OPERATION: CORPSMAN UP!
FULL MISSION PROFILE
Situation:
While on patrol, your squad of Marines was contacted by a group of insurgents equiped with small arms and rocket propelled grendades. Your squad of Marines successfully repelled the enemy after a short intense firefight and created an effective defensive fighting position, but sustained a number of casualties in the process.
Objective:
As the Fleet Marine Force Corpsman, while your squad finishes the job, you must triage the casualties and provide the necessary field medical aid in order to successfully evacuate the casualties.
FMP Workout
Movement to Contact:
Ruck March 2 miles with 50+lbs pack.
Contact:
Drop your pack and execute the following in a controlled but expedited manner
50 – 35 – 20 of:
-
Sandbag Swings (50lbs / 35lbs) – OK to use Kettlebell.
-
Box Jumps (24″ / 20″)
-
Ammo Can Thrusters (50lbs / 35lbs) – OK to use Kettlebell or single Dumbbell.
Triage:
4 Rounds of-
-
Run 50 Yards
-
10 Burpees
Evacuate the Casualties:
4 Rounds of:
-
Casualty drag 25 yards
-
25 Push Ups
4 Rounds of:
-
Casualty fireman’s carry 25 yards
-
25 Squats
Return to FOB:
Ruck March 2 miles with 50+lbs pack
Notes:
This FMP is dedicated to the US Navy Corpsmen, otherwise known as “Devil Docs”, that USMC Units across the globe rely on for care under fire.
If possible, execute this training mission with a partner.
Stay together in first 3 elements (Movement to Contact, Contact, and Triage).
Take turns dragging or carrying your partner in 4th element (Evacuate the Casulaties). Each person will need to complete 4 rounds.
Stay together in final element (Return to FOB).
OPERATION: HOUSE TO HOUSE
Full Mission Profile
House to House by David Bellavia and John R. Bruning
Situation:
Large numbers of enemy fighters are known to be residing in an upscale neighborhood in an Iraqi city. Intelligence sources report that the insurgents are planning a large scale offensive against the occupying American military as well as the new Iraqi government.
Objective:
As part of a large scale MOUT mission, your 4 man fire team will assault a small section of the neighborhood consisting of 9 residences. There is expected to be extreme resistance, necessitating vigorous violence of action. Your team will be inserted via Bradley Fighting Vehicle to within 400 Meters of your target. Once all residences are cleared, radio the TOC for exfil orders.
FMP Workout
Review CQC PT Instructions – particularly Movement within the Room.
3 Rounds of:
Run 400 Meters
Room #1
- 20 Push Ups
- 20 Sit Ups
- 20 Squats
- 10 Box Jumps (20″/24″)
Room #2
- 15 Kettlebell Swings (53#/35#)
- 15 Deadlift (135#/95#)
- 15 Dips
- 15 Dumbbell Push Press (20#/30#)
Room #3
- 10 Cleans (95#135#)
- 10 Thrusters (45#/65#)
- 10 KB Snatch – 5 each arm (35#/53#)
- 10 Burpees
Upon completion – Call for Exfil.
Notes:
This Full Mission Profile was inspired by the book: House to House by David Bellavia and John R. Bruning.
This book is an excellent depiction of the heroism of America’s sons and daughters and is a must read for anyone who relies, even in part, on the media to form their opinions.
Make sure you look over the CQC PT instructions before starting. Clearing each room will require every member of the team to execute all stations in each room – movement within the room.
OPERATION: ARCH ANGEL
FULL MISSION PROFILE
Situation:
A group of 4 international missionary members who had been volunteering at a remote mobile health care outpost in rural Afghanistan were kidnapped by insurgent militiamen approximately 1 week ago. A video sent by the insurgent militia states that the 4 hostage “infidels” will not be ransomed, but instead will pay for the sins of the west. From the video, intelligence sources are reasonably sure that they know who the kidnappers are and where they are holding the hostages.
Objective:
Insert small Special Operations team to approach compound undetected and infiltrate under the cover of darkness. The team will need to eliminate enemy threat and secure hostages. Upon safely clearing the compound, Blackhawk Helicopters will pick up the team and hostages and evac to a nearby medical facility.
FMP WORKOUT
Insert:
Run 1 mile
40 Squats
Run 3/4 mile (1200 meters)
30 Squats
Run 1/2 mile (800 meters)
20 Squats
Run 1/4 mile (400 meters)
10 Squats
Low Crawl 100 Yards (football field)
Actions at the Objective:
Run 200 Yards (down and back on football field)
- 10 Burpees
Run 200 Yards
- 10 Burpees
- 20 Push Ups
Run 200 Yards
- 10 Burpees
- 20 Push Ups
- 30 Sit Ups
Run 200 Yards
- 10 Burpees
- 20 Push Ups
- 30 Sit Ups
- 40 Squats
Extract:
Run 400 Meters (on track)
Notes:
Start mission clock at beginning of insert and end at completion of extract.
All exercises must be executed accurately.
FMP works best when conducted on a track and football field.
Photo Credit – DefenseImagery.mil
OPERATION: MAYDAY
Full Mission Profile
Situation:
Somewhere in Alaska, 50 miles offshore a vessel capsized in heavy seas with 3 persons on board. Before going over, the captain sent out a mayday message that was received by the US Coast Guard.
Objective:
Immediately board a rescue helicopter and transit to the scene. Deploy Rescue Swimmers via free fall to location outside of floating debris. Rescue Swimmers will approach victims and assist them, in order of priority, into Rescue Basket for recovery.
FMP Workout
Get to the Helo -
Run 400 meters with EMT kit (approx 35lb ruck).
Insertion -
Swim 200 Yards/Meters with gear (fins + mask & snorkel).
Pick up survivors -
3 rounds of:
- Swim 75 Yards/Meters
- Hypoxic Swim 25 Yards/Meters (see notes on hypoxic swim)
- In-Water Buddy Tow 100 Yards/Meters
The last round is done without mask / fins / snorkel.
CPR in Transport –
50 Burpees
Time Line Penalty-
If “Insertion” and ”Pick up survivors” takes longer than 20 minutes (due to time on scene for helo fuel) then:
4 rounds of:
- Swim 25 Yards/Meters without fins
- Hypoxic Swim 25 Yards/Meters without fins
- Rest 30 Seconds
Notes:
Due to the danger associated to Shallow Water Black Out, Hypoxic Swims will be used to simulate underwater breath holding.
Instructions for Hypoxic Swims -
- Utilize the crawl or free-style swim stroke. Attempt to swim the entire 25 Yards/Meters taking as few breaths as possible.
- If you feel that you need to breath, then by all means do.
- Do Not Submerge / Do Not Hyperventilate
Special Thanks to the Creators of OPERATION: MAYDAY
AST3 Wes Price USCG Rescue Swimmer
AST3 Tyler Holt USCG Rescue Swimmer
OPERATION: MORNING GLORY
Full Mission Profile
Situation:
Satellite imagery and human intelligence sources have confirmed that the headquarters of a violent pirate gang is located on a remote island off the Horn of Africa. Intel reports confirm that this is the location of a large weapons cache and the operations center for planning strikes. There are two main buildings in the compound: the operations center used for planning strikes and storing weapons, and a residential building where all members reside.
Objective:
Infiltrate by water under the cover of darkness and patrol to the compound. Set security and covertly plant explosives at the operations center. Once explosives are in place, patrol to residential compound. Simultaneously detonate explosives and conduct Direct Action Raid to capture all members of the gang.
Call for Fast Boat Extraction just before dawn.
FMP Workout
Insertion:
Swim 2000 Yard or Meters with Fins
Set Explosives:
4 round of:
- Sprint 200 Meters
- 25 Squats
Patrol to Residential Compound:
Run 1 Mile
Raid Compound:
4 Rounds of:
- Run 100 Meters
- 10 Burpees
- 10 Alternating Jumping Lunges (Left + Right = 1)
- 10 Clapping Push Ups
- 10 Mountain Climbers (4 Count Exercise)
Exfil to Fast Boat Extract:
Run 1 Mile
Notes:
Special thanks to Justin Nees for inspiring this FMP. Hoo-Yah BCL!!
Time entire workout, including transition time. Monitor your intensity so that you can pour on the power in setting the explosives and conducting the raid. The swim and run should be scaled back from 100% effort to allow for violence of action where it counts.
OPERATION: COVERT ASSAULT
Full Mission Profile
Situation:
To quell the growing genocide and proliferation of child soldiers by the Lord’s Resistance Army (LRA) in Uganda, N.A.T.O. has authorized your special ops team for a direct action raid against a small group of LRA leaders. Their meeting is taking place in an LRA camp in Uganda just over the border from Kenya. The terrain is mountainous and thickly forested. Intelligence forecasts security to be light.
Objective:
You will travel a short distance over jungle terrain on foot. Once at the camp, a sniper/spotter team will perch on the hill for primary target elimination and suppressive fire. The rest of the team will plant explosives in camp. Once targets have been eliminated and the camp has been blown, you will make a hasty exfil while planting claymores to cover your exit.
FMP Workout
Infil:
5 rounds of:
- 400 meter run with 25-35lb pack
- 20 burpees
Setup: (break into sniper/spotter team and explosives team)
Sniper/Spotter Team:
10 minutes of:
- lean and rest (push up position) or chair-sit
(You have to hold either lean and rest or chair-sit position for at least two minutes. For example, you could lean and rest for the full 10 minutes, or switch between the exercises every two minutes. You should not do more than five total sets.)
Penalty if form is broken: *See notes for additional info on penalties
- 400 meter run
- 10 burpees
Explosives Team:
10 minutes of:
- 5 walking lunges (5 each leg = 10 total steps)
- 7 kettlebell snatches each arm(35 lb)
- 9 pushups
Exfil:
5 rounds of:
- 400 meter run with 25-35lb pack
- 5 kb snatches each arm or 20 pushups (sniper team does snatches, explosives team does pushups)
Notes:
Everything should be done with a 25-35lb pack.
Both teams do infil and exfil.
The ideal terrain for this FMP would be in the hills, but if this is not possible due to kettle bell placement that is OK. If you’re doing this on flat terrain make sure you push yourself that much harder to make up for the disadvantage.
*Breaking form on the sniper/observer 10 minute portion (knees touch ground on lean and rest or forced to stand up on chair-sit) represents your location becoming compromised. The penalty will be to relocate the sniper pair after the ten minutes is over. This will be added to your total time.
Special thanks to Jason Weidemann for this FMP – Hoo-Yah BCL!!
OPERATION: HOT PURSUIT
Full Mission Profile
Dispatcher:
“Any unit for a possible 503 (stolen vehicle) in progress at 618 N. Cypress. Advise.”
You:
“31-114 for the last, from Birch and 4th”
Dispatcher:
“114 Copy. Be advised CP states suspects are possible TRG (gang) members involved in the 245 (shooting) at this location on W-1 today.”
“CP requests no contact but says she recognizes one of the suspects as the shooter from earlier. All four are wearing white t-shirts and baggie dark colored pants. They’re by a white minivan in the driveway.”
“Any unit to clear and follow 31-114 on an attempt 503 with possible 664-187 (homicide) suspects?”
No response…
You:
“114, 10-97 (arrived at scene).”
“Four males in the driveway with the white van, CA plate 6AMD28…”
“114! Foot pursuit…!
Dispatch:
“Units 10-33 (clear the air). 31-114 your location…?”
FMP Workout
For this FMP – successful apprehension of each suspect will require a unique set of actions. Assume that once apprehended, backup will take custody and make arrest so that you can pursue the next suspect.
Note the time that each suspect is apprehended and subdued. See time-line below.
Suspect #1-
- Run 200 Meters
- 10 Burpees
Suspect #2-
- Run 400 Meters
- 10 Burpees
- 5 KB Snatches each arm 35lbs / 53lbs
Suspect #3-
- Run 200 Meters
- 5 Burpees
- Run 200 Meters
- 5 Burpees
- 5 Kettlebell Snatches each arm 35lbs /53lbs
Suspect #4-
- Run 100 Meters
- 5 Burpees
- Run 100 Meters
- 5 Burpees
- Run 100 Meters
- 5 Burpees
- Run 100 Meters
- 10 Kettlebell Snatches each arm 35lbs / 53lbs
This workout is designed to be run on a 400 Meter track. Set up Kettlebells on the 50 yard line, or at the end of either end of the field. Utilize cones at each end of the field and at the 50 yard lines on each side of the track to mark 100 Meter distances. Start the workout in pursuit of Suspect #1 on the opposite side of field of the Kettlebell.
Time Line:
Suspect #1 – 2 minutes or less to pursue and apprehend
Suspect #2 – 3 minutes or less to pursue and apprehend
Suspect #3 – 4 minutes or less to pursue and apprehend
Suspect #4 – 5 minutes or less to pursue and apprehend
After starting, the time clock for the each suspect starts immediately after apprehending the previous suspect.
Success of this FMP requires that all suspects are apprehended in the time allotted above.
Penalties:
At the end of the workout, determine whether any suspects escaped by checking the time it took to complete each arrest against the time line above. Any suspects not apprehended in the allotted time will result in a penalty of:
- 400 Meter Run
- 25 Burpees
Notes:
Special Thanks to Steve Serrano of CrossFit Marina for assisting in the creation of this FMP.
OPERATION: DIVER DOWN
FULL MISSION PROFILE
Situation:
Recently a small cargo ship bound for Tel Aviv that was thought to be carrying a biological weapon was sunk by the Israeli Navy. A nearby US Navy vessel has been called to assist in the rapid safe salvage of the vessel and its cargo.
Objective:
Your Navy EOD and Dive team will rapidly set up a dive station to search the vessel for ordinance and then make it safe. Once the vessel is clear of threats, your team will salvage the vessel in order to investigate any clues on board. It is essential to be on station and in the water as soon as possible to eliminate the possibility of release of the bio-hazard and to float the ship in order to tow it to a safe port.
FMP Workout
Set Up Dive Station – Phase I
5 Rounds of:
-
10 Renegade Row 15lbs / 25lbs (Right + Left = 1)
-
20 Deadlift 95lbs / 135lbs
-
Farmers Carry 50 Yards 25lbs / 45lbs
Search the Ship – Phase II
Swim 1000 Yards/Meters with Fins
Salvage the Ship – Phase III
5 Rounds of:
-
20 Squats
-
20 Kettlebell Swings 35lbs / 50lbs
-
20 Sumo Deadlift High Pull 35lbs / 50lbs
-
Swim 200 Yards/Meters (no fins)
Notes:
Work through each phase of this mission with haste, but do not sacrifice on form.
It may be necessary to travel from one location to another to execute this FMP workout (i.e. gym to swimming pool). If this is the case, stop the time during transit. If you are unable to utilize Kettlebells during the salvage of the vessel (phase III), substitute as follows: 20 kettlebell swings = 20 push ups / 20 SDHP = 20 burpees.
Post only the times of each phase individually.
OPERATION: SLEDGE HAMMER
Full Mission Profile
Situation:
High level Taliban leaders are confirmed to be meeting in a remote mountainous area in Afghanistan. This may be the only opportunity to execute an operation where so many of the leadership are together. Unfortunately their security will be extremely heavy.
Objective:
Your team will insert covertly and carry out a direct action raid of the compound. Resistance is expected to be extremely high, especially at the objective. There are roving security patrols as well, so contact is expected before and after the raid.
Extract will be by helicopter at exactly 1 hour and 5 minutes after insert, so it is essential that you manage your time carefully in order to make the rendezvous. If you miss the pick up, you will be on E&E.
FMP Workout
Insert
Run 1 mile with 25lbs light assault pack
Contact
4 Rounds of:
-
10 Burpees with pack
-
Run 400 Meters
Actions at the Objective
Complete 100 of each (in any order)
-
Deadlift 95lbs / 65lbs
-
Dumbbell Push Press 30lbs / 20lbs
-
KB Sumo Deadlift High Pull 50lbs / 35lbs
-
Dumbbell Thrusters 25lbs / 15lbs
Contact
4 Rounds of:
-
Run 400 Meters
-
10 Burpees
Extract
Run 1 mile with 25lbs light assault pack
Timeline
You have no more than 1 hour and 5 minutes to get to the extract. If you go over that time, continue on E&E.
Escape and Evade to Secondary RV
Run 3 miles with 25lbs light assault pack
_______________________________________________
Notes:
All evolutions in this mission are to be done with 25lbs light assault pack on. Here is how you can make one:
Buy 25lbs of bark or wood chips (used for landscaping). Usually a bag that is designed to cover 2 cubic feet weighs right around 25lbs. If possible, do not open the bag. Instead, insert it into a backpack that has cushioned shoulder and waist straps.
If you must open the bag that the bark came in, do not pour it directly into your backpack. Instead, put it into another plastic bag to keep bark dust and small chips from working their way out of the pack.
With bark in the backpack, zip it up and tighten all cargo straps. You want the backpack to be full and tight. If necessary, wrap duct tape around the outside of the pack at the bottom, middle, and top to keep contents from settling on the bottom.
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.
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
OPERATION: CONTACT LEFT
FULL MISSION PROFILE
Situation:
While on routine armored vehicle patrol in Al Anbar Province, Iraq, your security team was ambushed by a 5-6 man group of insurgents from a nearby store front on the left. The ambush was initiated by exploding an IED, which disabled the vehicle but did not harm your team. The insurgents are firing small arms at the vehicle through the storefront window and appear to be assembling an RPG to fire into a local school.
Objective:
Half of your team will provide suppressive fire while the remaining members maneuver to safe firing positions. Your team will leap frog in this tactical fire-and-maneuver fashion until you are close enough to the storefront to eliminate the insurgents.
It is imperative that your team maintain constant contact with the enemy and take out the insurgents in less than 10 minutes to avoid civilian casualties.
FMP WORKOUT
Move into Position –
6 Rounds of:
Fire – 20 Push Ups / 20 Squats
Maneuver – Sprint 50 Yards
Eliminate Threat –
100 burpees
Notes:
Accuracy with Intensity
Make every shot count by ensuring technical accuracy
_______________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Check out the Brass Ring Fitness Training Programs
OPERATION: CROWS NEST
Full Mission Profile
Situation:
As part of a larger joint military operation to push al Queda militants out of a mountainous region in Afghanistan, coalition forces must secure key high observation points. The attainment of these positions is essential to guide air assets to their proper targets.
Your special operations team has been assigned an observation point code named “Crow’s Nest”, which is currently controlled by an enemy force of about 8 fighters. You will insert at a time when the enemy forces have consistently been observed taking a short break to change guards. It is essential that you take control of that position at all cost.
Objective:
Prior to the change of guard your team will HALO in to a small area just below the observation point. Upon radio confirmation that the enemy forces are linking up to switch over, you will rapidly ascend to the point and take them out. Because the element of surprise is the only advantage (they will have the high ground), it is essential that your team make the ascent as fast as possible. Once the point is taken, radio HQ for further orders.
Full Mission Profile
Ascent:
400 Meter Walking Lunge (knee must touch ground with every step)
Take the Point:
IF THE ASCENT TOOK:
Less than 9 Minutes -
5 rounds of:
- 10 Kettlebell Swings (35#/53#)
- 5 Burpees
- 5 Sumo Deadlift High Pull (35#/53#)
9 Minutes to 11 Minutes –
10 rounds of:
- 10 Kettlebell Swings (35#/53#)
- 5 Burpees
- 5 Sumo Deadlift High Pull (35#/53#)
11 Minutes to 13 Minutes –
12 rounds of:
- 10 Kettlebell Swings (35#/53#)
- 5 Burpees
- 5 Sumo Deadlift High Pull (35#/53#)
13 Minutes to 15 Minutes –
14 rounds of:
- 10 Kettlebell Swings (35#/53#)
- 5 Burpees
- 5 Sumo Deadlift High Pull (35#/53#)
Over 15 Minutes –
15 rounds of:
- 10 Kettlebell Swings (35#/53#)
- 5 Burpees
- 5 Sumo Deadlift High Pull (35#/53#)
Notes:
Hurry up because when things go bad – they go bad fast
Push yourself with everything you have on the ascent
In a walking lunge, keep your chest up, your hands off your thighs, and go all the way down until your knee touches the ground
_______________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
OPERATION: AVALANCHE
Full Mission Profile
Situation:
While on a training exercise earlier today, a NATO aircraft malfunctioned forcing the pilot to eject over the French Pyrenees mountains. The pilot sustained no major injuries, but is suffering from the severe cold, and will need to be rescued ASAP if he is to survive.
Objective:
Your special operations unit will take a helicopter to a safe landing spot approximately 5 Kilometers from where the pilot’s GPS beacon is. This would be a fairly routine rescue, except that you will have to ascend over 2000 vertical feet, deal with hypoxia, and traverse difficult terrain.
Your team will be carrying a state of the art rewarming suit for the pilot. Each man’s load is approximately 40lbs. Based on current temperatures and an incoming storm, you have a drop dead time of 1 hour to get to the pilot and stabilize him to move.
After you have stabilized the pilot, radio the helicopter for pickup location. Because of incoming weather, the longer you take to get there, the farther you will have to go to be picked up.
FMP WORKOUT
Wear a backpack or rucksack weighing 25-40 lbs.
Insert:
4 Rounds of:
- Run 400 Meters
- 50 Squats
3 Rounds of:
- Kettlebell Swing Breathing Ladder to 5 (use 35lbs or 53lbs KB)
4 Rounds of:
- Run 400 Meters
- 10 Burpees
3 Rope Ascents (or 50 Pull Ups)
4 Rounds of:
- Run 400 Meters
- 25 Box Step Ups (each leg)
3 Rounds of:
- Kettlebell Swing Breathing Ladder to 5 (use 35lbs or 53lbs KB)
- 4 Long Jumps (2 out and 2 back)
Exfil:
If your Insert was 50 minutes or less – Helo comes to you
If your Insert was 50 minutes to 1 hour – Run 800 Meters with Rucksack
If your Insert was 1 hour or more – Run 1 Mile with Rucksack
Notes:
KB Breathing Ladder – read the instructions in the following link http://www.gymjones.com/knowledge.php?id=27
Push yourself hard and watch your time.
Make sure you are performing the exercises correctly.
_______________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
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.
