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

1. 20 Push Ups
2. 20 Sit Ups
3. 20 Squats
4. 10 Box Jumps (20″/24″)

Room #2

1. 15 Kettlebell Swings (53#/35#)
2. 15 Deadlift (135#/95#)
3. 15 Dips
4. 15 Dumbbell Push Press (20#/30#)

Room #3

1. 10 Cleans (95#135#)
2. 10 Thrusters (45#/65#)
3. 10 KB Snatch – 5 each arm (35#/53#)
4. 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.

Jul 11, 2010 | Categories: All Entries, Full Mission Profile | 2 Comments »

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

Jun 24, 2010 | Categories: All Entries, Full Mission Profile | 3 Comments »

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

May 29, 2010 | Categories: All Entries, Full Mission Profile | 6 Comments »

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.

May 14, 2010 | Categories: All Entries, Full Mission Profile | Leave A Comment »

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!!

May 01, 2010 | Categories: All Entries, Full Mission Profile | Leave A Comment »

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.

Apr 13, 2010 | Categories: All Entries, Full Mission Profile | Leave A Comment »

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.

 

Apr 02, 2010 | Categories: All Entries, Full Mission Profile | Leave A Comment »

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.

 

Mar 19, 2010 | Categories: All Entries, Full Mission Profile | 11 Comments »

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.

Mar 06, 2010 | Categories: All Entries, Full Mission Profile | 1 Comment »

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:

1. Speed of entry and execution of exercises.
2. 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 -

1. Team enters the room as practiced, executes movements, and calls out “CLEAR!”.  When all members are clear #4 calls out “ALL CLEAR – MOVE”.
2. All members move clockwise around room until each person has executed all positions.
3. Final “ALL CLEAR!” clears the room and stops time.

Multiple room scenarios -

1. Set up 2 or more rooms next to each other and vary the exercises in the each room.
2. Enter room #1 and clear it as described in the above (movement within the room).
3. When room is “ALL CLEAR”, team stacks on next door and #4 initiates squeeze.
4. 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).

Feb 21, 2010 | Categories: All Entries, Full Mission Profile | 4 Comments »

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

 

Feb 06, 2010 | Categories: All Entries, Full Mission Profile | 2 Comments »

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.

UNICEF

RED CROSS

Jan 22, 2010 | Categories: All Entries, Full Mission Profile | 2 Comments »

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.

_______________________

Photo Credit

Mission is fictitious.

- Warning -

This workout is for elite athletes.

Check out the Brass Ring Fitness Training Programs

Basic Training

Brass Ring Cycle

Jan 10, 2010 | Categories: All Entries, Full Mission Profile | 2 Comments »

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

Basic Training

Brass Ring Cycle

Oct 02, 2009 | Categories: All Entries, Full Mission Profile | 9 Comments »

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

Basic Training

Brass Ring Cycle

Sep 23, 2009 | Categories: All Entries, Full Mission Profile | 8 Comments »

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

Basic Training

Brass Ring Cycle

Photo credit:  Alaska State Trooper website.

Aug 16, 2009 | Categories: All Entries, Full Mission Profile | 6 Comments »

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

Basic Training

Brass Ring Cycle

Aug 09, 2009 | Categories: All Entries, Full Mission Profile | 1 Comment »

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

Basic Training

Brass Ring Cycle

Jun 20, 2009 | Categories: All Entries, Full Mission Profile | 9 Comments »

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

Basic Training

Brass Ring Cycle

Jun 06, 2009 | Categories: All Entries, Full Mission Profile | 2 Comments »

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:

• 50 Squats
• 50 Push Ups
• 50 Sit Ups

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

Basic Training

Brass Ring Cycle

May 23, 2009 | Categories: All Entries, Full Mission Profile | 9 Comments »

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

Basic Training

Brass Ring Cycle

May 16, 2009 | Categories: All Entries, Full Mission Profile | 2 Comments »