Lumberjack 20
In memory of the fallenOn Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
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Remember.
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
Full Mission Profile – Razor’s Edge
OPERATION: “RAZOR’S EDGE”
Situation:
Beginning in early 2008, with the help of the US Special Forces, the Colombian military targeted one of the regions most notorious Marxist guerrilla groups. This included a series of blows that left them leaderless and weakened due to political and military pressures, including an infiltration by commandos into their leadership structure which led to the freeing of 15 hostages.
Starting early this year, intelligence sources have reported that the guerrillas, in an effort to regain their strength, have increased their role in drug trafficking and have begun an aggressive campaign of kidnappings that include high level officials.
Approximately 1 week ago, four US officials were reported to have been stopped at gunpoint in Bogota by “men in uniform” and loaded into the back of a van. Witnesses said that the uniforms did not look like the Colombian military. No one claimed responsibility for the kidnapping until today.
Approximately 2 hours ago a letter arrived at the US embassy that stated that the guerrilla group was holding the officials and demanded a ransom of $2 Million a head. The letter stated that if the money was not delivered within 12 hours they would all be killed.
A trusted source has reported that the location of the hostages is at a small airfield within the jungle. The airfield is known for being a launching site for drugs. The source states that the Americans are inside a plane that is ready to take flight at the slightest sign of alarm.
Objective:
At nightfall, insert two light and fast 6-man assault teams to approach the airfield from the North and South. Move quickly to within visual distance of where the plane is suspected to be located. Coordinate reconnaissance of the plane and the airfield to determine the best plan for an assault and rescue.
After collecting enough information to ensure a safe rescue is possible, execute a two pronged assault.
Fire Team Alpha will hit the security forces positioned in nearby huts.
Fire Team Bravo will assault the aircraft security and disable the landing gear of the plane before boarding and freeing the hostages.
Both Fire Teams will escort the hostages to a safe location and call for Close Air Support, if needed, and extract helicopter.
Insertion:
Farm trucks will bring both fire teams to within about 5 miles of airfield.
Fire Team Alpha will approach from the South.
Fire Team Bravo will approach from the North.
Terrain is rough from both directions, although there are some trails that can be used. As Fire Teams approach the Airfield, the strategy for movement should be to move quickly for a short distance and then stop to assess situation.
Actions at the Objective:
Set up recon positions and observe all personnel movement and locations of and distances between targets.
Be prepared to move out after only a few minutes, or to wait for hours if necessary.
Use surprise and violence of action to assault the targets.
Fire Team Alpha – Hit the security forces structures hard with heavy fire and fragmentation devices. Move quickly from one to the other. Ensure all threats are eliminated by clearing each structure after assault.
Fire Team Bravo – Eliminate security personnel on the ground and gain access to the aircraft cabin. Eliminate any threats in the cabin and await confirmation from Alpha to escort hostages to safe location.
Extraction:
Escort hostages to safe location for helo pick up. Expect that additional guerrilla forces were alerted to the rescue and are on their way.
Call for Close Air Support as needed.
— FMP WORKOUT —
Insertion:
Run 3 miles with 25-35lbs assault pack or weight vest.
8 rounds of:
- Run 400 Meters
- 20 Squats
Actions at the Objective:
Rest for the recon for exactly 10 minutes. No more – No less.
Alpha –
4 Rounds of:
- Run 200 Meters
- 10 Clapping Push Up Burpees
4 Rounds of:
- Run 200 Meters
- 10 Tuck Jumps
Bravo –
4 Rounds of:
- Run 400 Meters
- 10 Pull Ups
- 10 Lunges (4-count exercise)
- 10 Kettlebell Swings
Extraction:
2 Mile Run with 35 – 50lbs sandbag. Carry on alternating shoulders as desired.
Notes:
Either do the Alpha or Bravo AAO – not both.
It is only through lightning speed and razor sharp accuracy that this mission will be successful.
When you think you need a break, think of the hostages in the plane – tied up and blindfolded. You probably don’t need to rest that bad.
Use the recon time to rehydrate and prepare the body for the assault.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Full Mission Profile – EOD Operation
This FMP has been posted one other time. If you did it last time, take a look at your numbers to see if you’ve made improvement.
Rucksack weight has been reduced from 50lbs to 35lbs.
Timeline has remained the same, but a E&E plan has been added if you go over.
OPERATION: “Mending Bridges”
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 though 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.
E&E Plan
If you miss the helo you’ll have to ruck back to the bridge and swim back to an alternate pickup location.
FMP WORKOUT
Insertion
Rucksack Run 1 mile (35lbs)
Swim 2000 Yards or Meters with Fins
Actions at the Objective - Start Timeline (35 minutes)
50 – 35 – 20
Extraction
Rucksack Run 1 Mile (35lbs) – Must complete before 35 minutes expires. If not, go to E&E Plan.
E&E Plan
Rucksack run 1 Mile (35lbs)
Swim 2000 Yards or Meters with Fins
Special Notes:
Work fast, but remember that when dealing with explosives it’s equally important to do it right. Use perfect form on your exercises.
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Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Full Mission Profile – Down Pilot
Situation:The rugged mountain terrain of Afgahanistan continues to be the center stage where the global war on terror is being fought. There the Taliban forces and other terrorist organizations have dug deep into difficult terrain and are lying low as they plan and train. US and allied forces have committed a large contingency of Special Operations (SO) units to locate them. With the help of Long Range Guided Missiles and Close Air Support (CAS), SO units are destroying enemy strongholds.
Aproximately 24 hours ago, a US Special Operations unit identified a system of caves and some well hidden structures during a 5-day Surveillance and Reconnaissance operation. Before they could call in any long range missiles, the SO unit was compromised and immediately began taking fire from the direction of the caves and began their retreat, calling for CAS and helo extract along the way.
Fortunately the team was able to be safely extracted after the Air Force provided a deadly strafing assault on the enemy compound. Unfortunately, an Air Force A-10 was hit by a surface to air missile and crashed into an extremely rugged area. The pilot did eject, however, and has made comms. He stated that he is only minimally injured and is well hidden, but has seen distant patrols that seem to be looking for him.
The A-10 Squadron has continued to fly in the area and has engaged targets wherever possible to keep enemy search parties to a minimum.
Objective:
Assemble a light and fast 4 man combat technical rescue team to bring the pilot home safely.
Rescue team will coordinate with rescue with Helicopter and an A-10 Flight (4 to 10 aircraft), who will provide fire support prior to insert to keep enemy movement outside of the caves to a minimum.
Insertion:
Once a position for the pilot can be reasonably pinpointed, the rescue team will insert approximately 1 kilometer from the expected pilot position. Team will advance quickly, and will vary their route based on enemy contact or signs of enemy presence.
Locate Pilot:
Once the down pilot has been located, the rescue team will establish tactical positions to provide security and medical aid. The time window for preparing to move is no longer than 5 minutes.
Extraction:
Rescue team will call when they are ready to move to get location for pick up. Location will depend on enemy movement viewed from the air.
The closest location is 400 meters downhill, the farthest is 5 kilometers through rough terrain. Team can expect that some assistance will be required to move the pilot.
Helo will rendezvous with the team when they get to the extract point.
Timeline:
The Rescue Team will insert after the A-10 strafing runs. The effectiveness of this will depend on speed and accuracy in moving to the down pilot, stabilizing him, and moving to the extract point.
FMP WORKOUT
Wear a 35lbs Rucksack through the entire workout.
Insertion:
5 Rounds of:
- Run 400 Meters
- 25 Squats
- 25 Push Ups
Locate Pilot: - you will take 5 minutes for this phase. Any time remaining after the thrusters is your rest.
100 Rucksack Thrusters (you have to take the rucksack off for this)
Extraction:
Carry 45lbs (sandbag preferred) – not in rucksack (which you are still wearing)
6 Rounds of:
- Run 800 Meters
- 25 Overhead Squats (with sandbag)
- 50 Push Ups
Special Notes:
There is no drop dead time for finishing this workout.
Speed is obviously of the essence, and the faster you go, the less time the enemy has to find you in his back yard.
Get in, grab the pilot, and get out.
___________________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Full Mission Profile – “Up in Smoke”
Full Mission Profile – OPERATION: “UP IN SMOKE”
This is a Direct Action (DA) mission that will require speed and violence of action to succeed. Once you begin this mission, you have to keep your eyes on the target of pushing all the way through to the extraction.
As part of a small elite unit, you owe it to your team mates to push the pace. Do not let them momentum falter or you will be forced to go on E & E (escape and evasion – not fun).
Remember the FMP Rules of Engagement:
- Do it right! Accuracy matters more now than ever. In a mission you would not disregard the way you have been trained to clear a room or shoot with your eyes closed. So it is with the elements of the workout.
- Fire teams move together. It is OK to get ahead of the rest of the team while in a phase of the operation, but one member cannot move on to the next phase until all members are finished and can move together. (That means that if you’re the last to finish a phase, you are putting your teammates and the mission in jeopardy.)
- Mentally work from the perspective that it’s a mission, not just another workout. Your enemy is waiting for you to stop to catch your breath in order to take advantage of you and your team.
- The time line cannot be modified. Maintain awareness of where you are and how much time you have. If you need to pick it up, do it!
Full Mission Profile – OPERATION: “Up In Smoke”
Post your time and comments below.
_________________________________________________
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Full Mission Profile – “Chimera” Redux
In last week’s Full Mission Profile – Operation Chimera, two fire teams entered a camp to rescue an American hostage.Each fire team had a specific and unique mission objective to accomplish. ALPHA Team had a fast paced surgical objective that required fast movement and extremely high energy. BRAVO was tasked with creating as much havoc as possible with heavy weapons and mass destruction. The mission window for success was 30 minutes.
If you did the FMP last week, it’s assumed that you chose your fire team, at least in part, based on your strengths. If your strengths are in areas more suited to the ALPHA FMP Workout, chances are that you picked that one. Same goes for BRAVO.
The real beauty of being CrossFit, though, is that you develop competency in all areas of operational fitness. So this week we are going back to the camp to do it again, except this time you will be on the other Fire Team. If you had mission success last week by finishing in under 30 minutes, but you fail this time (or vice versa), make a note of the areas that you are weak, then develop a plan to fix the problems.
Remember the FMP rules:
- Technical proficiency is required. In a mission you would not disregard the way you have been trained to clear a room, haphazardly fire your weapon in any direction, or shoot with your eyes closed. So it is with the elements of the workout. Do it right!
- If you’re doing this with a team, you must move together. It is OK to get ahead of the rest of the team while in a phase of the operation, but one member cannot move on to the next phase until all members are finished and can move together. (That means that if you’re the last to finish a phase, you are putting your teammates, and the mission, in jeopardy.)
- Mentally work from the perspective that it’s not just a workout, but a life or death scenario that punishes those that stop to catch their breath.
- There is a maximum time limit of 30 minutes for time on target. Failure to complete the workout in that time is failure of the mission.
Full Mission Profile – Opration Chimera
Post your time and comments below.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Full Mission Profile – “Chimera”
Situation:
An American Civil Engineer was captured 8 weeks ago by a militant Islamic group while traveling with his Afghani business partner in Kabul. Both men were initially taken hostage; however the partner was released after a ransom was paid. There has been no mention of the kidnapping to the media in order to keep publicity from endangering the American’s life and making him more difficult to find.
The kidnappers have consistently moved from location to location, making a rescue operation impossible. Recently, however, reliable intelligence data has come in that places the kidnappers and their hostage in a training camp near Kabul for an extended duration.
The camp is located at about 8000′ in a mountainous region in Easter Wardak Province. It is heavily fortified and approachable only from a lower elevation. There are expected to be a large number of enemy forces there, which is presumed to be the reason they are not planning on moving their hostage.
Objective:
Deploy two separate fire teams under the cover of darkness to:
- Safely rescue hostage.
- Capture any enemy combatants (who were not killed in the raid)
- Destroy camp with incendiary grenades and high explosives
Insertion:
Fire Team ALPHA
Approach on foot and set up surveillance positions outside of camp to determine location of hostage and enemy guard movement patterns. When hostage location is reasonably determined Alpha will call in Fire Team Bravo. Alpha will then move in to camp to secure hostage.
Fire Team BRAVO
Insert via fast rope from helicopter after Fire Team Alpha has moved to secure hostage.
Actions at the Objective:
Fire Team ALPHA
Quickly move to expected location of hostage. Expect enemy resistance in close quarters combat fighting. Locate hostage and prepare to move out.
Fire Team BRAVO
Conduct high intensity raid to distract enemy focus from Fire Team Alpha, while destroying enemy camp. Use organized “violence of action” in the form of heavy fire and incendiary grenades to inflict as much damage as possible in a short time.
Extraction:
Fire Team ALPHA
Move hostage to a safe location within close proximity of camp. Call for helicopter pickup. Load hostage and extract entire fire team.
Fire Team BRAVO
Round up and take into custody remaining enemy forces. Destroy any remaining structures with high explosives and/or incendiary grenades. Call for extraction of prisoners and team.
Timeline:
From the time Alpha begins execution of mission, the total time on target, all the way up to extraction for both for teams should not take longer than 30 minutes, in order to ensure adequate fuel for helos to safely return to base. Anything longer than 30 minutes should be considered mission failure.
FMP Workout
ALPHA
Insertion:
3 Rounds of:
Run 400 Meters 25 Burpees
Actions at the Objective:
30 – 20 – 10
Squat Jumps Pull Ups Kettlebell Swings (35lbs)
Extraction:
Run 1 Mile carrying 45lbs
BRAVO
Insertion:
3 Rounds of:
10 Deadlift (185 – 225lbs) Rope Climb (or 20 Dead Hang Pull Ups)
Actions at the Objective:
21 – 15 –9
Thruster (75 – 95lbs) Knees to Elbows 24″ Box Jumps
Prepare for Extraction:
2 Rounds of:
Run 200 Meters 10 Clean and Jerk (95 – 135lbs)
Note:
Pick one workout only.
ALPHA is a fast paced high energy workout that pushes the cardio-respiratory limits.
BRAVO is a hard and heavy workout that requires lots of strength and stamina.
*Mission is fictitious
See Operation Chimera Debrief.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Full Mission Profile – “Trojan Horse”
OPERATION:”Trojan Horse”
Situation
In recent weeks there has been a sharp increase in the level of aggression displayed by armed gangs of pirates in the Gulf of Aden, off the Northern coast of Somalia. This area, known as the Horn of Africa (HOA) is run by feuding warlords based in Somalia and Djibouti.
In recent days, one group seized the Saudi Arabian super oil tanker Sirius Star, which is being held for ransom, along with its crew by the pirates.
The successful seizure of Sirius Star has created near panic among other warlords. They fear that, if the ransom is paid, the balance of power will be upset permanently. This has emboldened at least one major rival warlord whose immanent plans include capturing a tanker or cargo ship.
Intelligence sources have confirmed an increase in pirate patrols off the coast of Somalia. Reports indicate that plans are underway to seize any high value cargo ship or oil tanker. Pirates are becoming much more organized by working off of multiple small boats with a larger craft acting as the “command center”. It is expected that there are high value targets on the command boats.
US and NATO leaders fear that a second major successful hijacking incident could cause a “gold rush” reaction among other criminal gangs all over the world.
Currently the British cargo ship Hathaway, currently in the Red Sea, has had her crew replaced by British SAS, who are acting as the regular crew.
US special operations team will covertly rendezvous Cargo Ship Hathaway prior to entering Gulf of Aden.
Crew will purposefully be “easy target” by maintaining slower than normal speed and by remaining within 100 nautical miles (NM) of the Somali coast.
Objective
Lure pirates into seizing HMS Hathaway. Capture leaders on pirate command boat. Seize and arrest all pirates.
Once command boat is seized, return to Hathaway and arrest pirates.
Phase I
Allow pirates to board and seize ship.
While pirates are boarding, covertly send US special operations underwater combat swimmer team to pirates command boat.
Phase II
Covertly board pirate command center boat and overwhelm and seize crew and leadership.
Phase III
Return to ship in pirate command boat and overwhelm and seize all pirates. Call in support elements to transfer prisoners to authorities.
FMP WORKOUT
Phase I
Swim 2000 Yards with Fins
Phase II
3 Rounds of:
- 10 Thrusters (95lbs)
- 10 Renegade Rows (both arms)
- 10 Tuck Jumps
Phase III
4 Rounds of:
- 10 Pull Ups
- 20 Kettlebell Swings
- 30 Squats
- Run 100 Meters (50 meters out – 50 meters back)
Notes:
In Phase I swim hard, remembering your brothers in arms on the ship that are waiting for you to overrun the boat.
Move directly into Phase II as quickly as possible. Success comes from surprise and violence of action.
Take a 5 minute break between Phase II and Phase III.
Hit Phase III hard and fast!
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Full Mission Profile – “Double Tap”
OPERATION: “Double Tap”
Situation
Last week, during Operation “Deep Six”, Navy Divers recovered valuable information that was intentionally thrown into the Persian Gulf during the VBSS operation “Final Sunset”. Some of the information, especially the data that was contained on at least one computer was unable to be retrieved, however the majority of the paper files and some computer files were collected and analyzed, which led to major discoveries about the terrorist organization that has provided training and weapons to a number of major insurgent cells in Iraq and Afghanistan.
Intelligence analysts discovered that an Afghanistan based training camp, led by the leader who is not named directly but is referred to as ‘The Planner’, is training and equipping terrorists and has a large cache of munitions in secret caves near the camp. Among the most disturbing information about this man and the camp, and a major reason for the need for this operation to be executed quickly and successfully, is the heinous disregard for innocent lives in their attacks on US and NATO forces (see article).
Objective
Conduct a two phase operation.
First – Carry out a snatch and grab of ‘The Planner’ and secure for questioning. Ascertain location of hidden cave.
Second – Locate and destroy munitions in hidden cave.
Camp Insertion
High speed helicopter NOE (nap of the earth) to camp. Exit helicopter via fast rope insertion.
Actions at the Camp
Use element of surprise, coupled with violence of action to overwhelm and overrun camp security. Locate target and call for helicopter pickup.
Camp Extraction
Extract from camp via helicopter and ascertain cave location. Cave will most likely be in remote area only accessible on foot. 
Insertion to Cave
Travel on foot to cave location. Move quickly in case there has been compromise of surprise and munitions are being moved. Expect enemy contact along the way.
Actions at Cave
Overrun security force at cave and record extent of munitions via photo and video. Destroy all munitions and weapons.
Extraction
Call for helo pickup location (depends on suitable landing sites near cave). Travel to that location on foot.
Timeline
Timeline will be dictated, to a large degree, by circumstances. Violence of action at the camp and cave means that movement is efficient, but energy output is at extreme high intensity level. Movement to cave must be fast paced.
FMP Workout
Camp Insertion
2 Rounds
- Run 400 Meters
- 50 Overhead Squats (with dowel or PVC)
Actions at Camp
5 Rounds
- 10 Pull Ups
- 10 Burpees
- Run 400 Meters
Camp Extraction
Rest 15 Minutes
Cave Insertion
Run 4 Miles (drop every mile for 50 push ups)
Actions at Cave
4 Rounds of:
- 5 Tuck Jumps
- 10 Mountain Climbers
- 20 Sit Ups
Extraction
Run 1 mile
Actions at the Camp and the Cave must be at all out effort.
Rest on transition to Cave Insertion.
Move with a purpose on Cave Insertion and perform high speed rep push up on enemy contact (50 push ups).
*Mission is Ficticious
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Full Mission Profile – “Deep Six”
Operation – “Deep Six”
Situation
Last month, on October 18th, a team of SEALs boarded and seized the Yemeni cargo ship “Setting Sun”, which contained large amounts of weapons and other supplies headed for insurgent cells within Iraq.
After questioning the crew it was discovered that prior to being boarded they had enough time to jettison some of their cargo, which contained weapons, computers, and sealed files that are expected to expose the full scope of the organization that is supplying the insurgency.
Objective
It is imperative that all material that was dumped overboard be collected and carefully examined.
Underwater Survey
Team of Navy Divers will first conduct swim search of area and log all locations of debris that may be part of what was dumped. 
Salvage Operation
Once a thorough search has been accomplished, Divers will descend to retrieve items. Some are expected to be heavy and cumbersome.
Timeline
While there will be a destroyer and multiple small and fast heavily armed boats as security for the operation, it is important to work quickly and efficiently to accomplish the objective so that there is not sufficient opportunity to form a plan to sabotage salvage efforts and so that any information gleaned can be acted upon.
FMP Workout
Underwater Survey
3 Rounds of:
- Swim 500 Yards with Fins (Combat Swimmer Sidestroke)
- 35 Push Ups
- 35 Sit Ups
- 35 Squats
Salvage Operations
50 – 35 – 20
- Deadlift (Heavy = 135lbs / Light = 95lbs)
- Dumbell Thrusters (Heavy = 35lbs / Light = 20lbs)
- Pull Ups
Special Notes:
This is not a sprint. Take the time to do it right. You don’t want to dilly dally, but you don’t want to miss anything either.
*Mission is fictitious
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Full Mission Profile – “First Ammendment”
Operation “First Amendment”*
Situation:
Recently a rogue insurgent cell bent on making a statement took an American Journalist hostage and moved into an abandoned, war-torn village in Southern Iraq. The cell has released videos with the hostage demanding the release of all American-held Iraqi prisoners.
Intel indicates approximately 18 members of the insurgent cell in the village. Tangos do not appear to have affiliations to larger terrorist cells; however, multiple informants are expected to inform tangos of any air approach. Tangos are armed and deeply embedded in the village.
As of 0600 this morning, they threatened to kill the journalist if their demands are not met within 24 hours.
Objective:
Insert undetected and subdue tangos. Rescue hostage and call for air extract to a secure medical facility.
Insertion:
Special Operations unit will insert offshore from submerged Submarine in Persian Gulf and swim up finger to landing point east of Umm Qasr. Upon reaching the beach, the team will travel on foot approximately 5 miles overland to a point 1 mile from the abandoned village (half way between Umm Qasr and Basrah).
Actions at the Objective:
Special Operations team will set security elements around village, to include sniper and security teams. Teams will survey enemy movement to determine location of hostage and points of entry into village.
Assault element will enter village as soon as points of entry and hostage location has been established. Assault will be fast and furious. Mission success is dependant on speed, surprise, and violence of action.
Once scene is secured, make radio communication with Medevac helo and prepare hostage for movement. Expect hostage to be unable to ambulate on his own due to injury and shock.
Extraction:
Move quickly from village to extraction landing zone (LZ), approximately 1 mile from village, where Black Hawk medevac helos will pick up hostage and rescue team.
Timeline:
Due to the time constraints of the tangos demands, rapid execution of the mission is essential. Upon execution of the actions at the objectives, violence of action is required to sustain the momentum of surprise. Until the hostage and rescue team are on the helos, it is imperative that there is not a break in the intensity of the assault.
FMP WORKOUT
Insertion
- Swim 2000 yards or meters with fins
- Run 5 miles
Actions at the Objective – Start timeline
5 Rounds of:
- 10 Kettlebell swings
- 10 Burpees
- 10 Sumo Deadlift High Pulls
- Run 400 Meters
Extraction
Run 1 mile with 45lbs (sandbag, barbell, plate, kettlebell, etc. Must be held, cannot be in backpack.)
Special Notes:
It recommended (but not required) to do this FMP Workout as a team with at least one other person.
Note your timeline from the beginning of the assault (actions at the objective) to finishing the extraction. Remember that the life of the hostage depends on your ability to push harder and faster than your enemy thinks you can.
Post your fire team’s time in “comments” below.
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Max Out!
“To think is easy, to act is hard. But the hardest thing in the world is to act in accordance with your thoughts.”
~Goethe
It takes real strength to act on what you know is right.
Workout of the Day – From the Brass Ring Basic Training Program
Warm Up
3 Rounds of:
- 10 Push Ups
- 20 Sit Ups
- 30 Squats
Workout
5 Rounds
- Max Overhead Press in 1 Minute (Light = 45lbs / Heavy = 65lbs)
- Rest 1 Minute
- Max Front Squats in 1 Minute (Light = 45lbs / Heavy = 65lbs)
- Rest 1 Minute
Keep a running total of your overhead presses and front squats.
Post your totals.
“Endurance”
“If your actions inspire others to dream more, learn more, do more, and become more, you are a leader.”
~John Quincy Adams
Workout of the Day
Run 1 Mile
Swim 1500 Yards or Meters
Run 1 Mile
Use Combat Swimmer Sidestroke for 1500 yard or meter swim. Check out the link to the instructional video for the CSS.
“Fran”
“Character is, for the most part, simply habit become fixed.”
~C.H. Parkhurst
Workout of the Day -From Brass Ring Basic Training
Warmup
Run 1 mile
Stretch 10 minutes
100 Jumping Jacks
Workout
21 – 15 – 9
- Thrusters (heavy = 95lbs / light = 65lbs)
- Pull Ups
Take the warmup nice and slow. Do a nice easy mile, a thorough stretch, and a single set of 100 jumping jacks.
This is a quick workout, but should be pursued with great intensity. Try to accomplish this workout in less than 5 minutes. You should finish with nothing left.
“Running with Angie”
“What man actually needs is not a tensionless state but rather the striving and struggling for some goal worthy of him. What he needs is not the discharge of tension at any cost, but the call of a potential meaning waiting to be fulfilled by him.”
~Victor Frankl
Workout of the Day – From the Brass Ring Extreme Training Program
Warmup
3 Rounds
- 10 Kettlebell Swings (35lbs)
- 10 Windmills
- 10 Squats
Workout – “Running with Angie”
100 Pull Ups
Run 1 Mile
100 Push Ups
Run 1 Mile
100 Sit Ups
Run 1 Mile
100 Squats
Run 1 Mile
Time the workout only.
The warmup should be done nice and slow.
“Perseverence”
“Great works are performed not by strength but by perseverance.”
~Samuel Johnson
Every one starts the race fresh and motivated. Some that did not prepare themselves physically are the first to fall behind. Then slowly those that did not prepare themselves mentally are the next to go. In the end, when the rigors of the race have worn everyone down to their base levels, it only those with the will to persevere in the face of any obstacle that finish strong.
Is strength required? Of course it is. The tougher the challenge, the more that is required. Does it win the day? Not by itself. Eventually physical and mental fatigue set in, no matter what the challenge is, and it is then that strength of will separate victor from vanquished.
Workout of the Day
Today’s workout is designed to be light in the shadow of tomorrow’s Full Mission Profile.
3 Rounds of:
Post your comments, questions, and time.
“Ghandi”
“The future depends on what we do in the present”
~Mahatma Ghandi
Some of my most rewarding experiences come from mentoring and training individuals who are actively pursuing their Brass Ring. The lessons I learn and the opportunity to see progress and improvement is amazingly satisfying. Recently, one of my trainees turned to me after our session was over and made the following comment (because I did not record or write down what he said as he spoke, I’ll have to paraphrase):
Every day I take a good hard look at who I want to be, and then who I am now, noting the differences. I try to think of something that will bring me closer to who I want to be, and then do it that day. While some days are better than others, I can see the progress already.
Who you want to be = Your Brass Ring. If you don’t know what that is, who knows what you’ll become. Like Gandhi said: “The future depends on what we do now”. Knowing what your Brass Ring = knowing what to do now to attain it.
Workout of the Day
Run 1 Mile
5 rounds of:
- 20 Back Squats (Heavy = 135lbs / Light = 95lbs)
- 15 Pull Ups (Can break into multiple sets)
- 10 Deadlift (Heavy = 135lbs / Light = 95lbs)
Run 1 Mile
Catch Your Breath
“Every day do something that will inch you closer to a better tomorrow.”
~Doug Firebaugh
Workout of the Day -
“Catch Your Breath”
5 Rounds of:
Post your comments, questions, and time.
“Pursuit”
Envision Your Brass Ring
Your Brass Ring, or main goal in life, has got to inspire you to take action. It has to be something that you are passionate about. If it doesn’t get your heart beating a little faster and motivate you to take action whenever you think about it, then you might want to give some thought to why you really want to accomplish it.
For those of you that are interested in a life in Naval Special Warfare, this clip is for you. Enjoy.
Workout of the Day
Pick a good trail for this workout. Wear running shoes or boots.
Run
- 10 Minutes Easy Intensity (you can talk normally)
- 15 Minutes Moderate Intensity (only a couple words at a time)
- 5 Minutes High Intensity (you can hardly breath, much less talk)
Rest 5 Minutes
Turn around and go back in less time than it took you to get there.
Post your return time.
“Eureka”
“Courage is resistance to fear, mastery of fear – not absence of fear”
~Mark Twain
To resist something, to master something, takes determination and practice. Both of these require that time is spent in the presence of what you fear. Do not run from what you fear, rather run to it – either physically or mentally, and face it down until you are victorious.
Workout of the Day
“Eureka”
Warm Up – 3 Rounds (easy pace):
5 Rounds for time of:
- 10 Hang Squat Clean (Heavy = 95lbs / Light = 65lbs)
- 15 Kettlebell Swings (Heavy = 50lbs / Light = 35lbs)
- 20 Box Jumps (20″ Box)
“Unarmed”
“Action precedes progress; analysis precedes more analysis. Act first, analyze later”
~Charles Staley
Workout of the Day
3 Rounds for time of:
Workout taken from www.blackboxathletics.com.
Post your comments, questions, and time.
“Swab the Deck”
“He who has never learned to obey cannot be a good commander”
~Aristotle
Workout of the Day
Shuffle a deck of cards and then go through them, performing the following exercises for each card.
Hearts = Pull Ups
Diamonds = Push Ups
Clubs = Sit Ups
Clovers = Squats
Jokers = 1 Mile Run
Face cards (jack, queen, king) are 10. Aces are high (11). All other cards are their face value.
Post your comments, questions, and time.
“Pool Party”
“Life is tough, it’s tougher if you make stupid decisions”
~Unknown
Workout of the Day
Swim 500 Yards
- 50 Push Ups
- 50 Flutter Kicks
Swim 400 Yards
- 40 Push Ups
- 40 Flutter Kicks
Swim 300 Yards
- 30 Push Ups
- 30 Flutter Kicks
Swim 200 Yards
- 20 Push Ups
- 20 Flutter Kicks
Swim 100 Yards
- 10 Push Ups
- 10 Flutter Kicks
Swim any stroke you want (CSS preferred). Post your comments, questions, and time.
