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FULL MISSION PROFILE 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.

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Full Mission ProfileOPERATION: BEAR COUNTRYFull Mission Profile

Class: Military: Tactical Search and Rescue (TSAR)Mission: Downed Pilot RescueSITUATION: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 aircrafts 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 WORKOUTThe 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)INSERT4 Mile Ruck Run/March with PackMax Time = 40 MinutesACTIONS AT OBJECTIVE100 Med Pack ThrustersEXTRACT2 Mile Ruck Run/March with PackMax Time = 20 MinutesNotes: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.ShareThisAug 02, 2011 | Categories: All Entries, Full Mission Profile | Leave A Comment

OPERATION: WORST CASE SCENARIOFull Mission ProfileSituation: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 teams 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 sceneand safely move the worker out of the building.You have 20 Minutes to complete this task.FMP WORKOUTEquipment: 25lbs backpack or weight vest 20 Box 60lbs Sand BagWearthe 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 PressCarry Injured Worker to Safety -5 Rounds of: Run 20 Yardswith Sand Bag 5 Box Step Ups with Sand Bag on each shoulder (5 on right / 5 on left) 10 Sand Bag Overhead Push PressNotes:Rest as needed between efforts (when providing medical aid prior to transport).On the way out, pace yourself and try to keep movingwithout puttingthe sand bag down for the entire 5 rounds.ShareThisMay 18, 2011 | Categories: All Entries, Full Mission Profile | Leave A Comment

OPERATION: SUDDEN FURY

Full Mission ProfileSituation: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 WORKOUTInsert:With a 75lbs Rucksack Patrol 6 MilesRest for at least 4 hoursHostage Rescue:21 15 9 Barbell Thrusters (95lbs/65lbs) Burpees21 15 9 Kettlebell Swings (53lbs/35lbs) Run 100 Yards (after each set)Notes:Subscribe to the Brass Ring Cycleto receive four weeks of training to prepare for this FMP.Operational Workup Sudden Fury(when subscribing pleasenote FMP)ShareThisMar 20, 2011 | Categories: All Entries, Full Mission Profile | Leave A Comment

OPERATION: WATCHTOWERFULL MISSION PROFILE

House of FriehSituation:While climbing in Washington State,you and yourclimbing partner hear yells from a climber who fell off a 60 foot cliff and suffered a tibial plateau fracture of theright 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:Withroughly only 3 hours ofdaylight left, it is essentialthat you climb up the cliff and reachthe 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 WORKOUTPhase I The ClimbWith 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 PainWith a 50 lbs vest or pack:Run 2 MilesTimeline: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 UpAttach 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 beltwith 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 andhis assistancein this FMP.ShareThisJan 24, 2011 | Categories: All Entries, Full Mission Profile | 1 Comment

OPERATION: CORPSMAN UP!FULL MISSION PROFILE

Situation:While on patrol,yoursquad of Marineswas contacted by a group of insurgents equiped with small arms and rocket propelled grendades.Your squad ofMarines successfully repelled theenemyafter ashort intense firefight andcreated an effectivedefensive fighting position, but sustained a number of casualties in the process.Objective:As the Fleet Marine Force Corpsman, while yoursquad finishes the job, you must triage the casualties and provide the necessary field medical aid in order to successfully evacuate the casualties.FMP WorkoutMovement to Contact:Ruck March 2 miles with 50+lbs pack.Contact:Drop your pack and execute the following in a controlled but expedited manner50 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 BurpeesEvacuate the Casualties:4 Rounds of: Casualty drag 25 yards 25 Push Ups4 Rounds of: Casualty firemans carry25 yards 25 SquatsReturn to FOB:Ruck March 2 miles with 50+lbs packNotes: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).ShareThisSep 10, 2010 | Categories: All Entries, Full Mission Profile | Leave A Comment

OPERATION: HOUSE TO HOUSEFull Mission Profile

House to House by David Bellavia and John R. BruningSituation: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 WorkoutReview CQC PT Instructions particularly Movement within the Room.3 Rounds of:Run 400 MetersRoom #11. 20 Push Ups2. 20 Sit Ups3. 20 Squats4. 10 Box Jumps (20/24)Room #21. 15 Kettlebell Swings (53#/35#)2. 15 Deadlift (135#/95#)3. 15 Dips4. 15 Dumbbell Push Press (20#/30#)Room #31. 10 Cleans (95#135#)2. 10 Thrusters (45#/65#)3. 10 KB Snatch 5 each arm (35#/53#)4. 10 BurpeesUpon 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 Americas 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.ShareThisJul 11, 2010 | Categories: All Entries, Full Mission Profile | 1 Comment

OPERATION: ARCH ANGELFULL 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 WORKOUTInsert:Run 1 mile40 SquatsRun 3/4 mile (1200 meters)30 SquatsRun 1/2 mile (800 meters)20 SquatsRun 1/4 mile (400 meters)10 SquatsLow Crawl 100 Yards (football field)Actions at the Objective:Run 200 Yards (down and back on football field) 10 BurpeesRun 200 Yards 10 Burpees 20 Push UpsRun 200 Yards 10 Burpees 20 Push Ups 30 Sit UpsRun 200 Yards 10 Burpees 20 Push Ups 30 Sit Ups 40 SquatsExtract: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.milShareThisJun 24, 2010 | Categories: All Entries, Full Mission Profile | 2 Comments

OPERATION: MAYDAYFull 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 WorkoutGet 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/MetersThe last round is done without mask / fins / snorkel.CPR in Transport 50 BurpeesTime 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 SecondsNotes: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 HyperventilateSpecial Thanks to the Creators of OPERATION: MAYDAYAST3 Wes Price USCG Rescue SwimmerAST3 Tyler Holt USCG Rescue SwimmerShareThisMay 29, 2010 | Categories: All Entries, Full Mission Profile | 6 Comments

OPERATION: MORNING GLORYFull 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 WorkoutInsertion:Swim 2000 Yard or Meters with FinsSet Explosives:4 round of: Sprint 200 Meters 25 SquatsPatrol to Residential Compound:Run 1 MileRaid 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 MileNotes: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.ShareThisMay 14, 2010 | Categories: All Entries, Full Mission Profile | Leave A Comment

OPERATION: COVERT ASSAULTFull Mission Profile

Situation:To quell the growing genocide and proliferation of child soldiers by the Lords 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 WorkoutInfil: 5 rounds of: 400 meter run with 25-35lb pack 20 burpeesSetup: (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 burpeesExplosives Team:10 minutes of: 5 walking lunges (5 each leg = 10 total steps) 7 kettlebell snatches each arm(35 lb) 9 pushupsExfil: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 youre 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!!ShareThisMay 01, 2010 | Categories: All Entries, Full Mission Profile | Leave A Comment

OPERATION: HOT PURSUITFull 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 4thDispatcher: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. Theyre 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 responseYou:114, 10-97 (arrived at scene).Four males in the driveway with the white van, CA plate 6AMD28114! Foot pursuit!Dispatch:Units 10-33 (clear the air). 31-114 your location?FMP WorkoutFor 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 BurpeesSuspect #2- Run 400 Meters 10 Burpees 5 KB Snatches each arm 35lbs / 53lbsSuspect #3- Run 200 Meters 5 Burpees Run 200 Meters 5 Burpees 5 Kettlebell Snatches each arm 35lbs /53lbsSuspect #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 / 53lbsThis 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 apprehendSuspect #2 3 minutes or less to pursue and apprehendSuspect #3 4 minutes or less to pursue and apprehendSuspect #4 5 minutes or less to pursue and apprehendAfter 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 BurpeesNotes:Special Thanks to Steve Serrano of CrossFit Marina for assisting in the creation of this FMP.ShareThisApr 13, 2010 | Categories: All Entries, Full Mission Profile | Leave A Comment

OPERATION: DIVER DOWNFULL MISSION PROFILE

Situation:Recently a small cargo ship bound for Tel Aviv that was thought to be carrying abiological weaponwas sunk by the Israeli Navy. A nearby US Navy vesselhas beencalled to assist in the rapid safe salvage of the vessel and its cargo.Objective:Your Navy EOD and Dive team will rapidlyset 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 clueson board.It is essential to be on stationand 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 WorkoutSet Up Dive Station Phase I5 Rounds of: 10 Renegade Row 15lbs / 25lbs (Right + Left = 1) 20 Deadlift 95lbs / 135lbs Farmers Carry 50 Yards 25lbs / 45lbsSearch the Ship Phase IISwim 1000 Yards/Meters with FinsSalvage the Ship Phase III5 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.Itmay 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.ShareThisApr 02, 2010 | Categories: All Entries, Full Mission Profile | Leave A Comment

OPERATION: SLEDGE HAMMERFull 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 WorkoutInsertRun 1 mile with 25lbs light assault packContact4 Rounds of: 10 Burpees with pack Run 400 MetersActions at the ObjectiveComplete 100 of each (in any order) Deadlift 95lbs / 65lbs Dumbbell Push Press 30lbs / 20lbs KB Sumo Deadlift High Pull 50lbs / 35lbs Dumbbell Thrusters 25lbs / 15lbsContact4 Rounds of: Run 400 Meters 10 BurpeesExtractRun 1 mile with 25lbs light assault packTimelineYou 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 RVRun 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.ShareThisMar 19, 2010 | Categories: All Entries, Full Mission Profile | 6 Comments

OPERATION: SMOKE JUMPERSituation: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 WORKOUTGear up and get to the aircraft (must be completed in 2 min)-3 rounds of: Run 50 yds 5 burpees Rest 5 minLeave the aircraft and land safely at the jump spot-2 rounds of: 15 box jumps 15 walking lungesLocate 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 FMPMatt is a Wildland Firefighter who has worked on numerous hot shot crews.ShareThisMar 06, 2010 | Categories: All Entries, Full Mission Profile | 1 Comment

OPERATION: CQC PTClose 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 graftssome 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 RoomIts 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 SOPAn assault element of 4 individuals stack on the door. When the #4 man is in position he/she will initiate assaultby 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 intensityWhen all members have developed coordinated efficiency in entering the room, properly executing exercises, and communicating with one another, its time to turn up the heat.Intensity is comprised oftwomain elementsin 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 scenariosAfter running through the room with increased intensity, its 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 morerooms next to each other and vary the exercises in theeach 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 ofACCURACY WITHINTENSITY cannot be overstatedin CQC. For this reason its important to spend plenty of time in the Crawl and Walk phases. Dont move ahead until you have it down pat.Communicate before during and aftereach 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 inRun phase should be penalized with remediation PT (200 Meter tire drag and 25 burpees).ShareThisFeb 21, 2010 | Categories: All Entries, Full Mission Profile | 5 Comments

OPERATION: DIPOMATIC IMMUNITYFull Mission ProfileSituation:Ten days ago a NATOconvoy was attacked while in Baghdad. After a protracted firefight, one member or the NATO security team was killed, others wounded,anda 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 outfrom 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 WORKOUTSwim to Target Swim 2000 YardsClimb 5Rounds of: 10 Pull Ups 20 SquatsHostage Rescue 4 rounds of: Run 100 Meters 25 BurpeesSwim to Safety Buddy Tow 500 Yards- Man A tow Man B 25 Yards Man B tow Man A 25 Yards (10 Rounds).Mission Timeline:Swimto Target- 45 min or lessClimb 5 min or lessHostage Rescue 12 min or lessSwim to Safety 20 min or lessNotes:According to the Mission Timeline, you have 1 hour 22 minutes to complete mission.Swim should be done without fins worst case scenarioWhen being Buddy Towed DONT HELPShareThisFeb 06, 2010 | Categories: All Entries, Full Mission Profile | 2 Comments

OPERATION: HELPING HANDPreface to FMPThe 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, Ive 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 PROFILESituation: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 WorkoutEach member of your team must:Deadlift Males 10,000 lbs / Females 7,000 lbsClean Males 5,000 lbs / Females 3,000 lbs-then-Males Clean 135 lbs and walk 100 YardsFemales Clean 95lbs and walk 100 YardsNotes:Scale your bar for what you can safely lift multiple timesTimer does not stop for any reason___________________________________Consider ways you can help those that are suffering.UNICEFRED CROSS

ShareThisJan 22, 2010 | Categories: All Entries, Full Mission Profile | 1 Comment

OPERATION: MAN DOWNFULL MISSION PROFILESituation:While on a FID (foreign internal defense) mission to train Afghani military in patrol tactics, your squad was contacted by a groupof 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 WORKOUTNote 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 Ups4 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 Ups4 Rounds of: Man 1 Carry Man 2 200 Meters Both do 25 Squats Man 2 Carry Man 1 200 Meters Both do 25 SquatsYou have 30 minutes to get the wounded soldier to the aid station. Dont waste time._______________________Photo CreditMission is fictitious.- Warning -This workout is for elite athletes.Check out the Brass Ring Fitness Training ProgramsBasic TrainingBrass Ring CycleShareThisJan 10, 2010 | Categories: All Entries, Full Mission Profile | 2 Comments

OPERATION: CONTACT LEFTFULL MISSION PROFILESituation: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 WORKOUTMove into Position 6 Rounds of:Fire 20 Push Ups / 20 SquatsManeuver Sprint 50 YardsEliminate Threat 100 burpeesNotes:Accuracy with IntensityMake every shot count by ensuring technical accuracy_______________________Photo CreditMission is fictitious.- Warning -This workout is for elite athletes.Check out the Brass Ring Fitness Training ProgramsBasic TrainingBrass Ring CycleShareThisDec 17, 2009 | Categories: Full Mission Profile | 7 Comments

OPERATION: CROWS NESTFull Mission ProfileSituation: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 Crows 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 ProfileAscent: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 fastPush yourself with everything you have on the ascentIn a walking lunge, keep your chest up, your hands off your thighs, and go all the way down until your knee touches the ground_______________________Photo CreditMission is fictitious.- Warning -This workout is for elite athletes.Not there yet? Check out the Training ProgramsBasic TrainingBrass Ring CycleShareThisNov 27, 2009 | Categories: Full Mission Profile | Leave A Comment

OPERATION: AVALANCHEFull Mission ProfileSituation: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 pilots 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 mans 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 WORKOUTWear a backpack or rucksack weighing 25-40 lbs.Insert:4 Rounds of: Run 400 Meters 50 Squats3 Rounds of: Kettlebell Swing Breathing Ladder to 5 (use 35lbs or 53lbs KB)4 Rounds of: Run 400 Meters 10 Burpees3 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 youIf your Insert was 50 minutes to 1 hour Run 800 Meters with RucksackIf your Insert was 1 hour or more Run 1 Mile with RucksackNotes:KB Breathing Ladder read the instructions in the following link http://www.gymjones.com/knowledge.php?id=27Push yourself hard and watch your time.Make sure you are performing the exercises correctly._______________________Photo CreditMission is fictitious.- Warning -This workout is for elite athletes.Not there yet? Check out the Training ProgramsBasic TrainingBrass Ring CycleShareThisNov 21, 2009 | Categories: Full Mission Profile | 9 Comments

OPERATION: SAFE PASSAGEFull Mission ProfileSituation: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 convoys 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 WORKOUTRendezvous with Convoy:Run 1.5 Miles with 25-30lbs light assault pack.Contact with Militia:5 Rounds of:Run 100 Meters10 BurpeesLoad 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 packNotes: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 ProgramsBasic TrainingBrass Ring CycleShareThisOct 02, 2009 | Categories: All Entries, Full Mission Profile | 9 Comments

OPERATION: GOOD SAMARITANFull Mission ProfileSituation: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 NATOs 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 WORKOUTInsert:100 Step Ups each leg (picnic table seat aprox 20-24)Action at the Objective:10 Kettlebell Thrusters right arm10 Burpees10 Kettlebell Thrusters left arm10 Burpees10 Kettlebell Snatch right arm10 Clapping Push Ups10 Kettlebell Snatch left arm10 Clapping Push Ups4 Rounds of:10 Kettlebell Swings10 Push UpsExfil: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 = 1To 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 ProgramsBasic TrainingBrass Ring CycleShareThisSep 23, 2009 | Categories: All Entries, Full Mission Profile | 8 Comments

OPERATION: ROCK OR ROLLFull Mission ProfileSituation: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 WORKOUTOption A:If you choose to clear a path through the fallen rocks (shorter distance but heavier):Deadlift 10,000lbsClean 7,500lbsPress, 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 liftsOption 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.Full Mission ProfileOPERATION: CRUISE CONTROLFull Mission ProfileSituationLast 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.ObjectiveDeploy 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 WORKOUTInsert to Ship Max time 20 minutesSwim 1000 Yards or Meters (Substitute 5000 Meter Row)5 minute transition time allowedBoard the Ship Max time 10 minutes5 Rounds of:10 Dead Hang Pull Ups20 Squats5 minute transition time allowed

Take out the Terrorists Max time 20 minutesRun 100 Yards100 Kettlebell SwingsRun 100 Yards50 KB Snatches each arm change arms as necessaryRun 100 Yards100 Push UpsRun 100 Yards50 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 ProgramsBasic TrainingBrass Ring CycleShareThisAug 09, 2009 | Categories: All Entries, Full Mission Profile | Leave A Comment

OPERATION: TALON STRIKEFull Mission Profile

Situation:

The recent test of North Korean nuclear capabilities and long range ballistic missiles have the world on their toes. Early this morning, a secret meeting was held by several major countries affected by North Korea having ballistic missiles capabilities; Japan, South Korea and the United states. It was decided that a small special operations contingent will deploy to the East Sea via submarine. Upon notification, the team will deploy from the submarine and move to a small cove west of the village of Tongchang-dong, then move to the test/launch facility (to the southwest of the village).

Objective:

The small Special Operations team will execute a clandestine water and land insertion, observe the launch facility, and render the motor test sit unusable.

Insertion:

Conduct submarine lock-out one mile off the coast and swim to the beach where satellite imagery shows no activity. After hiding swim gear, run one mile to a high ridge overlooking the launch facility.

Actions At Objective:

Phase I

Climb back side of the ridge and lay up approximately 500 meters from the facility. Find good cover and await radio confirmation that all is quiet. Stay there no longer than 3 minutes to take pictures.

Phase II

Travel the 3.5 miles south over rugged terrain to the rocket motor test facility. Cut though fence and set charges to disable test capabilities.

Extraction:

Move at a fast but controlled pace back to the beach and jock up for the swim back to the submarine.FMP WORKOUTInsertion:

Swim 2000 yards Combat Swimmer Side Stroke with fins Run 1 mile

Actions At Objective:

Phase I:

5 Rounds of: 10 Lunges 10 SquatsPhase II:

50-35-20 Push ups sit upsExtraction: Run 4.5 miles Swim 2000 yards Combat Swimmer Side Stroke with fins_______________________________________________Notes:This mission was provided by Travis PriceMission is fictitious.- Warning -This workout is for elite athletes.Not there yet? Check out the Training ProgramsBasic TrainingBrass Ring CycleShareThisJun 20, 2009 | Categories: All Entries, Full Mission Profile | 9 Comments

OPERATION: MENDING BRIDGESFull Mission ProfileSituation: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 enemys 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 WORKOUTInsertionRucksack Run 1 mile (50lbs)Swim 2000 Yards or MetersActions at the Objective - Start Timeline (35 minutes)50 35 20 Pull Ups Push Ups Sit Ups Box Jumps Thrusters (65lbs)ExtractionRucksack Run 1 Mile (50lbs)Notes:Work fast, but remember that when dealing with explosives its 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 ProgramsBasic TrainingBrass Ring CycleShareThisJun 06, 2009 | Categories: All Entries, Full Mission Profile | 2 Comments

OPERATION: FINAL SUNSETFull Mission ProfileSituation: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 targets 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 WorkoutInsertion4 rounds of: 50 Squats 50 Push Ups 50 Sit UpsActions 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 ProgramsBasic TrainingBrass Ring CycleShareThisMay 23, 2009 | Categories: All Entries, Full Mission Profile | 7 Comments

OPERATION: CAVE RESCUEFull Mission ProfileSituation: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 WORKOUTApproach:4 Rounds of: Walking Lunge 100 Meters Run 400 MetersClear the Entrance:As Many Rounds As Possible in 20 Minutes of:5 Deadlift5 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 MetersNotes: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, ALMission is fictitious.- Warning -This workout is for elite athletes.Not there yet? Check out the Training ProgramsBasic TrainingBrass Ring CycleShareThisMay 16, 2009 | Categories: All Entries, Full Mission Profile | 2 Comments

OPERATION: KNOCK KNOCKFull Mission ProfileSituation:A team of insurgents that have been moving around Iraq in small cells are known to have converged on a neighborhood in Fallujah. Intelligence sources have confirmed that they are now occupying a group of 5 residences in a small neighborhood. There are known to be weapons and explosives in their possession. Unfortunately there are also civilians in the houses and in the surrounding neighborhood.Objective:Conduct a house to house sweep of the 5 known residences. Make every effort to capture any known insurgents and safeguard innocent civilians by using speed and surprise while practicing extreme discipline in target acquisition.FMP WORKOUTApproach the NeighborhoodRun 400 MetersAssault 1st Residence (civilians present pay careful attention to accuracy)100 DARC KB Swings (standard KB swing alternating hands at the top of each swing)*Note that every missed catch is a round that did not hit its target.Assault 2nd ResidenceSprint 200 Meters50 KB Clean Thruster (Re-clean the Kettlebell every rep)*Alternate sides as needed to get all 100 Clean Thrusters done with no breakAssault 3rd ResidenceSprint 200 Meters100 KB Snatch*Alternate sides as needed to get all 100 Snatches done with no breakAssault 4th ResidenceSprint 200 Meters50 Clean and Press* Alternate sides as needed to get all 50 Clean and Press done with no breakAssault 5th Residence (civilians present pay careful attention to accuracy)Sprint 200 MetersTactical Lunge 100 Steps (pass the Kettlebell between the legs with each step)*Note that each time you stop or miss a pass you put the lives of your teammates and the innocent civilians at risk.Move to Extract VehiclesRun 400 MetersTimeline:The mission has been planned to hit the most dangerous buildings first. If the assault element can maintain the element of surprise, they will be able to go from house to house while minimizing the ability for the enemy to escape or use the civilians as hostages. The timeline for the entire mission is 30 minutes. Failure is not an option.Notes:Kettlebell Weights Light 25lbs / Medium 35lbs / Heavy 53lbsSpecial Thanks to: Joey Hauser, Jr. RKC for his help in designing this FMPPhoto: www.defenseimagery.milMission is fictitious.- Warning -This workout is for elite athletes.Not there yet? Check out the Training ProgramsBasic TrainingBrass Ring CycleShareThisMay 08, 2009 | Categories: All Entries, Full Mission Profile | 2 Comments

OPERATION: CLIFF HANGERFull Mission ProfileSituation:Three days ago a group of 4 climbers began a week long camping and climbing trip in the local mountains. While climbing yesterday on a multi-pitch wall, a rock slide stranded two of the climbers midway up the wall at about 50 meters and swept another off the rock entirely. The fourth climber ran to get help.When the rock slide occurred, the climber that fell was able to slow herself down enough to minimize the impact and scrambled to an overhang at the base of the climb where she should have been shielded from the mountain of falling rocks that has her trapped.Objective:Drive to the trail head and hike in to the location where the climbers are stranded. Uncover the climber under the rocks and then ascend to the stranded climbers on the rock wall. Set a strong anchor point and assist climbers in repelling to safety.Provide medical treatment as needed.Timeline:An aggressive weather front is rapidly moving in, preceded by a lightning storm. Obviously, it is important to work quickly. The best guess for the when the storm front will hit the area is 2 hours from now, and the drive to the trail head will take approximately 1 hour and 15 minutes.FMP WORKOUTI Run the TrailRun 2 milesII Uncover Trapped Climber5 Rounds of: 20 Deadlifts 10 Hang Squat Cleans 10 Push Press*Light = 65lbs / Medium = 95lbs / Heavy = 135lbsUse the same weight for all liftsIII Rescue Stranded Climbers100 Jumping Pull UpsRest 3 minutes100 Jumping Pull UpsIV Carry Injured to AmbulanceCarry 45lbs (anything will do) 2 miles.Timeline:The imminent storm front is expected to be hitting the area in 45 minutes from the time of arrival at the trail head. It is therefore important to have the stranded climbers off the face of the rock and be moving back to safety by then.Begin clock at the beginning of Phase I. Success is beginning phase IV before the time is up.GOOD LUCK_______________________________________________Notes:In the Photo A true Warrior Athlete Jennifer Kellams of CrossFit HELMission is fictitious.- Warning -This workout is for elite athletes.Not there yet? Check out the Training ProgramsBasic TrainingBrass Ring CycleShareThisMay 02, 2009 | Categories: All Entries, Full Mission Profile | 7 Comments

OPERATION: REDIRECTFull Mission ProfileSituation:Moments ago an intelligence gathering team intercepted a cellular phone call between a known terrorist leader that has been under surveillance and a team of insurgents operating in the field. The call confirmed that the field team, who had kidnapped a British Engineer working in Afghanistan approximately a month ago, was in the process of moving him on foot when he fell down into a ravine, breaking a leg and sustaining head trauma. The leader ordered the team to stay put until a support team arrived to assist in moving him to an unknown location.The call enabled the exact position of the field team to be pinpointed in a hilly area that is known to have bands of terrorists and sympathizers. A small SOF team is in the area on another mission, which can be redirected. They will need to execute immediately on foot, however, as there are no air assets in the area.Objective:Redirect small Special Operations Force to travel on foot to the location of the hostage and enemy forces. SOF unit will assault the enemy and retrieve the hostage, carrying him overland to a safe location where rescue vehicles will rendezvous with the team for exfil to Forward Operating Base.Timeline:SOF unit will have approximately 45 minutes from the time of insert to locate hostage, eliminate terrorist team and move to safe distance.If the rescue team is compromised due to detection by larger enemy forces, SOF team will be required to tactically until close air support (CAS) can assist.FMP WORKOUTInsert:Run 5 kilometers (3.2 miles) with light 25lbs tactical/med pack.Actions at Objective:5 Rounds of: 10 Burpees 20 Push Ups 10 Kettlebell Swings (Light = 35lbs / Heavy = 53lbs) 20 Dumbbell Thrusters (Light = 20lbs/ Heavy = 30lbs)Extract:If team begins extract in less than 45 minutes:Run/Walk 5 Kilometers (3.2 miles) with KettlebellIf team begins extract in more than 45 minutes:Run/Walk 5 Kilometers (3.2 miles) with Kettlebell Stopping every 2 minutes to do 10 KB Swings._______________________________________________Notes:Mission is fictitious.- Warning -This workout is for elite athletes.Photo Credit: DefenseImagery.milShareThisApr 25, 2009 | Categories: All Entries, Full Mission Profile | 8 Comments

Full Mission Profile Rescue of MH-60 CrewOPERATION: BLACK HAWK DOWNSituation:Approximately 4 hours ago a UH-60 Blackhawk helicopter went down in the mountains of central Afghanistan. The Blackhawk was flying a resupply mission intending to drop food and ammunition at a COP (Combat Outpost) in the area when it crashed in an attempt to avoid RPG and other insurgent anti-aircraft fire.Radio contact has been made with the pilot, who reported that the enrite crew is alive but severely injured.Objective:Insert Quick Reaction Force to scale the mountain and locate the downed UH-60 and then stabilize and extract wounded Americans. Engage any enemy encountered. Move to extraction point for exfil.Time Line:Satellite imagery shows that enemy forces are in the area, and estimates that the rescue team will have less than an hour to be at the crash site, stabilize and load the injured crew to move to safe extract point.FMP WORKOUTRuck In:Run 2 miles with 30lbs assault med pack (backpack)Ascend the Cliff:5 rope climbs (or 100 Pull Ups)Approach the Objective:4 Rounds of:25 Walking Lunge each leg25 SquatsAttack the Objective:4 Rounds of:25 BurpeesRun 50 MetersLoad the Wounded:100 Thrusters (45lbs Barbell)Descend the Cliff:5 Rope Climbs (or 100 Pull Ups)Ruck Out:Run 2 miles with 30lbs assault med pack (backpack)Notes:One hour timeline starts with the Ruck In and ends with the completion of Load the Wounded.THIS FULL MISSION PROFILE WAS PROVIDED BY:BLACK AND GOLD CROSSFITWest Point, New York___________________________________________________Mission is fictitious.- Warning -This workout is for elite athletes.Not there yet? Check out the Training ProgramsBasic TrainingBrass Ring Cycle

ShareThisApr 17, 2009 | Categories: All Entries, Full Mission Profile | 8 Comments

Full Mission Profile Long Range Special ReconnaissanceOPERATION: PINPOINTSituation:Recently a raid of a high tech terrorist training facility Operation: Snatch and Grab led to the capture of a hand full of mid to high level leaders and collection of valuable intelligence. One of the most valuable pieces of information was a list of radio frequencies and encryption codes used by the organization, which intelligence teams have been monitoring around the clock.Moments ago, an information specialist on the team overheard communications between the leader of the organization and an individual that is thought to be the chief biological weapons expert a notoriously dangerous enemy who was responsible for the catastrophic loss of lives of a special operations team that was successful in stopping a ship from reaching a port where it could have killed hundreds of thousands, but not before it took their lives Operation: Two if by Sea.In the radio transmission it was learned that the bio-weapons expert was at the remote location where he had created another bomb, and a new way to deploy it that no one would be able to stop. He also mentioned that the bomb was almost ready and should be on its way to the delivery team in about an hour. The radio signal was able to provide a general location of where the facility was, but not an exact one. It was narrowed down to a remote mountainous location near the Afghanistan Pakistan border.Objective:Send a small light and fast Special Operations team in on foot to a location that overlooks the area where the signal originated. Once the team locates the facility they will mark it with a laser designator for destruction with laser guided munitions from a flight of F-16s. Once the target is destroyed, team will extract to a safe pick up location.Insert:Move quickly from a secure drop off point to the over watch position approximately 4 miles up the rough terrain. Small groups of enemy fighters are in the area, so contact with them may be possible. It is important to move quickly in order to locate and destroy the facility while the weapon and its maker are still there.Actions at the Objective:Once at the over watch location, team will set a security perimeter and establish the position of the facility. The team will then radio the pilots, who are already in the air, and wait for the instructions to mark the location with a laser designator.Extraction:Once the missiles have hit their mark, the team will conduct a hasty retreat to an extract point near the original insert. Expect to encounter enemy forces, who will be alerted to your presence by destruction of facility.Time Line:It will literally be a race to get to get to the over watch position in time to locate and designate with a laser before the enemy is able to move the weapon.Based on the conversation overheard, it is imperative to reach the objective point in no more than 30 minutes.FMP WORKOUTInsert: Target Time 35 Minutes4 Rounds of: 25 Lunges each leg Run 400 MetersRun 1 Mile4 Rounds of: 25 Lunges each leg Run 400 MetersRun 1 MileActions at the Objective:Rest 10 MinutesExtraction:Run 1 Mile4 Rounds of: 25 Burpees Run 400 MetersRun 1 Mile4 Rounds of: 25 Burpees Run 400 MetersNOTESIf possible, do this FMP workout on a trail preferably hilly.Use a 20 lbs weight vest or light assault pack.Post your mission stats:Insert Time / Extract Time___________________________________________________Mission is fictitious.- Warning -This workout is for elite athletes.Not there yet? Check out the Training ProgramsBasic TrainingBrass Ring CyclePhoto Credit: defenseimagery.milShareThisApr 11, 2009 | Categories: All Entries, Full Mission Profile | 6 Comments

Full Mission Profile Deep Sea SalvageOPERATION: CLEAN UPSituation:A recent Vessel Boarding Search and Seizure Operation, code named Two if by Sea, resulted in a catastrophic loss of equipment and lives. The boarding party that was sent to eliminate the threat of biological WMDs failed to secure the bridge in the amount of time necessary, and the weapons were discharged with everyone on board. The good news not all of the weapons were activated, the bad news they sank with the ship in the Medeterranian Sea.Objective:Deep sea salvage team will be sent to the position of the wreck to locate and raise the WMDs first to be transferred to EOD personnel. Salvage team will then raise the rest of the vessel for further investigation.Phase I Locate Sunken Vessel:Dive team will conduct underwater search for vessel in the area of the last known position.Phase II Raise Unexploded Ordinance:Dive team will safely locate and rig heavy WMD canisters for raising.Phase III Vessel Salvage:Once all unexploded ordinance is safely transferred to EOD personnel, dive team will deploy heavy salvage equipment to raise damaged vessel for dry dock inspection.FMP WORKOUTPhase I Locate Sunken Vessel:3 Rounds of: Swim 250 Yards or Meters 50 Push Ups 50 Flutter KicksPhase II Raise Unexploded Ordinance:3 Rounds of: 10 Back Squats (135lbs / 185lbs) 10 Kettlebell Swings (35lbs / 50lbs) 20 Pull UpsPhase III Vessel Salvage:Swim 1000 Yards or Meters4 Rounds of: 25 Overhead Press (45lbs / 65lbs) 25 Deadlift (135lbs / 185lbs) 25 Pull Ups 25 Kettlebell Swings (35lbs / 50lbs)Notes:Post Your Time / Weights / CommentsThis is a heavy workout. Success for this mission is completion of the workout with no unreasonable breaks.Conversions for swimming are as follows:250 Yard or Meter Swim:1200 Meter Run (3/4 mile)1250 Meter Row1000 Yard or Meter Swim:3 Mile Run5000 Meter RowRest as needed during operation to ensure accuracy in technique. Mission is Fictitious.- Warning -This free workout is for elite athletes.Not there yet? Check out our Training Programs.Basic TrainingBrass Ring CyclePhoto credit: News.navy.mil

ShareThisApr 03, 2009 | Categories: All Entries, Full Mission Profile | 9 Comments

Full Mission Profile Vessel Boarding Search and SeizureOPERATION: TWO IF BY SEASituation:The recent raid of a high tech terrorist training camp and capture of some of the organizations leadership, in Operation Snatch and Grab, has led to a great deal of information about the vastness of the organizations capabilities and overall plan. It is becoming clear that much of the strategy of the organization is already in motion, and that the training camp that was raided was just one of many.Specific information uncovered, which must be acted on immediately, includes the organizations plan to release a large amount of biological weapons in a US or European port while still on board the ship. The vessel is currently moored off the coast of the Grecian Ionian Islands in the Kyparissia Gulf in the Mediterranean Sea. There is a small, well armed crew on board that is scheduled to be underway first thing tomorrow morning. They have the capability to release the weapons at any time, and are under orders to do so if they are compromised.Objective:Covertly board the vessel, and subdue the crew before they are able to either get underway or activate the weapons trigger mechanism.Insert:Under the cover of night, a small Special Operations team will covertly dive to ships location.Actions at Objective:Team will use caving ladders to board the vessel, and once on board, take the bridge where the main trigger mechanism for the weapons is. Team will then systematically sweep the ship, capturing or eliminating any hostiles.Once ship has been made safe, EOD team will render weapon totally inoperable.Extract (see timeline):Mission Success No extract necessary. US Navy ship will come alongside and take over.Mission Failure No extract necessary.Timeline:From the time that the team is on board, violence of action and the element of surprise are essential to mission success. As such, there will only be 5 minutes to take the bridge. After that, a quick but methodical sweep of the ship can be performed.FMP WORKOUTInsert:Swim 3000 Yards or Meters with Fins (OR) Swim 2000 Yards or Meters without FinsActions at Objective:Over the Side mix up as desired100 Pull Ups100 SquatsTake the Bridge 5 MINUTE MAXIMUM TIME4 Rounds of:Run 100 Meters20 BurpeesSweep the Ship4 Rounds of:Walking Lunge 100 Meters50 Push Ups50 Sit UpsExtract:Mission Success Celebrate, then begin to prepare for the next mission.Mission Failure Take a minute of silence in memory of every member of the team in the lean and rest (push up position).Timeline:The most critical element of the timeline is taking the bridge in under 5 minutes during the Actions at the Objective. Meet that, and all is well. Go over and nothing else matters (but you should do it anyway).Notes:You can sub Rowing for the Swim. Swim = 10,000 meter row.Rest up to 10 minutes between Insert and Objective. Rest up to 2 minutes in between efforts at Objective.Mission is Fictitious.- Warning -This free workout is for elite athletes.Not there yet? Check out our Training Programs.Basic TrainingBrass Ring CyclePhoto credit: News.navy.milShareThisMar 28, 2009 | Categories: All Entries, Full Mission Profile | 9 Comments

Full Mission Profile Direct Action RaidOPERATION: SNATCH AND GRABSituation:Recently a Special Operations team conducted a clandestine surveillance and reconnaissance (S&R) Mission of a terrorist training facility on the Syrian Lebanese border on the Mediterranean Sea. It has been known that a large contingent of the organizations leadership is scheduled to be at the facility today for an inspection and to see some of the advanced training methods.The intelligence that was brought back from the S&R mission showed that while the facility is extremely fortified, there is an area of weakness in the defenses of the facilities that will allow for an assault team to enter, if the security forces are preoccupied.Objective:Send in two teams to assault the facility and capture as many of the leaders as possible.Team Alpha Create a diversion.Team Bravo Assault Facility.Alpha will join the assault after Bravo initiates.Insert:ALPHA -Patrol approximately 5 Kilometers to fortified positions outside of facility.BRAVO -Approach by helo when directed by Alpha. Fast rope into facility.Actions at the Objective:Phase IALPHA -Set off security motion detector and engage enemy as they come out to investigate. Radio Bravo when the majority of the security forces are engaged.BRAVO -Insert into compound by fast rope from helo and engage enemy. Ascertain location of leaders.Phase IIALPHA -Continue fighting. Tactically move in closer to facility to assist Bravo.BRAVO -Locate and subdue leaders.Phase IIIBoth teams will link up and call for immediate extract. See timeline.Extract:Both teams and captured hostages will extract by helo.Timeline:Based on location of backup terrorist forces, the entire raid (starting with Actions at Objective) cannot take more than 25 minutes to avoid contact with backup forces.FMP WORKOUTInsert:ALPHA -3 rounds of: 1 Mile Run 20 BurpeesBRAVO - 100 Pull Ups 100 Push Ups 100 Sit Ups 100 SquatsActions at Objective: Start timelinePhase IALPHA - 50 Kettlebell Swings (35lbs / 55lbs) 50 Box Jumps (24 box) 50 Push UpsBRAVO - 100 Thrusters (45lbs / 65lbs)Phase IIALPHA -4 Rounds of: Run 400 Meters 25 Clapping Push UpsBRAVO -5 Rounds of: 10 Dead Lift (95 / 135 / 225) 10 Box Jumps (24 box) 10 Kettlebell Swings (35 / 55)Phase IIIALPHA and BRAVOIf time is less than 25 minutes: Run 400 MetersIf time is greater than 25 minutes: Repeat Phase I and II for the opposite team that you started with.Special Notes:Pick only one workout Alpha OR Bravo Not Both.Push Hard at the Actions at the Objective to meet the timeline, or plan to do a whole lot more.Mission Success is getting in and getting out before reinforcements come. If you go over 25 minutes for Phase I and II of the AAO you failed your mission.Mission is Fictitious.- Warning -This free workout is for elite athletes.Not there yet? Check out our Training Programs.Basic TrainingBrass Ring CyclePhoto credit: News.navy.milShareThisMar 21, 2009 | Categories: All Entries, Full Mission Profile | 12 Comments

Full Mission Profile: Surveillance and ReconnaissanceOPERATION: SNEAK AND PEEKSituation:Intelligence reports have confirmed that a newly formed extremist group, made up of some of the most aggressive members of known terrorist organizations, have developed a high tech training facility near the Syrian Lebanese border on the coast of the Mediterranean Sea. The facility is reported to be state-of-the-art, where small elite units will be trained to conduct highly lethal missions. The facility is heavily armed, and equipped with an advanced security system that detects movement above 2 feet off the ground up to 500 meters from the facility . Small 2 man security teams have been seen via satellite conducting patrols approximately every 30 minutes.Recent intel confirms that a small number instructors and trainees have been training at the camp and will host a demonstration for the organizations leadership in two days time.Objective:Small Special Operations team will execute clandestine water and land insertion and conduct surveillance and reconnaissance of facility. Team will provide human intelligence for direct action raid when main leadership members are at camp in approximately 48 hours.Insertion:Special Operations team will insert via submarine approximately 2 miles from shore, and dive to a position on the beach where there is little activity. After creating a hidden cache for dive gear, team will conduct 4 mile long range patrol to a position overlooking the facility.Actions At Objective:Team will lay up approximately 1 kilometer from facility and await radio confirmation that security patrol has made their rounds. There will be approximately 20 minutes to low crawl close enough to take useful pictures in three main locations, and then low crawl back to lay up point.Extraction:Team will extract via the same route as insertion and rendezvous with submarine.Timeline:The most critical element of the timeline is at the AAO. Recon cannot go beyond 20 minutes or detection of the team is certain. If team is detected, all members will be forced to go on E&E.Escape and Evasion:If team is detected, there will be a fierce firefight, followed by a hasty retreat along the same route as the insertion. Team will have exactly the same amount of time to execute the E&E plan as it took for the insertion. After that time the submarine will be forced to leave the area.There are no further contingency plans.FMP WORKOUTInsertion:Swim 2000 Yards with Fins (Combat Swimmer Sidestroke preferred)Run 4 MilesActions At Objective:3 Rounds of: 50 Mountain Climbers - Low Crawl 50 YardsIf performed in 20 minutes or less go to Extraction / Over 20 minutes go to E&EExtraction:Run 4 MilesSwim 2000 Yards with Fins (Combat Swimmer Sidestroke preferred)Escape and Evasion (only if you go over 20 minutes on AAO):50 BurpeesRun 4 MilesSwim 2000 Yards with Fins (Combat Sidestroke preferred)Special NotesIt goes without saying that this FMP is a long one. Ensure that you hydrate properly before and during the workout. Click here to see the Combat Swimmer SidestrokeMission is Fictitious.- Warning -This free workout is for elite athletes.Not there yet? Check out our Training Programs.Basic TrainingBrass Ring CyclePhoto credit: Senior Chief Mass Communication Specialist Andrew McKaskleShareThisMar 13, 2009 | Categories: All Entries, Full Mission Profile | 6 Comments

Full Mission Profile Fire RescueOPERATION: MAY DAYSituation:During a large Four Alarm Fire in an old area downtown, multiple engine, ladder, and rescue trucks have deployed firefighters to battle the blaze and rescue any trapped civilians.Just seconds ago a MayDay call came in from within the condominium complex. The MayDay call is a radio signal of a lost/down/disabled firefighter. The call triggers immediate and focused rescue effort by the Rapid Intervention Team (RIT).You have been tasked as a member of the Rapid Intervention Team a group of 4-6 firefighters standing by at all working incidents to perform rescue of fellow firefighters with minimal loss of time.The call reported that two firefighters had been trapped on the 16th floor of the condominium due to a structural collapse of a ceiling that was made up primarily of heavy wooden beams. Both of them are pinned under a beam and have sustained injuries. Both are alive and able to communicate.The area of the collapse was used as a storage area of furniture, so there are expected to be heavy objects that will need to be cleared out of the way.Objective:Deploy RIT to Locate Extricate and Evacuate down firefighters.Phase I LocateRIT will enter at street level and take the eastern stairwell to the 8th floor. They will then have to cross over to the other side of the building (due to damage of the eastern stairwell) and resume their ascent via the western stairwell. Once on the 16th floor, the team will proceed almost the total length of the building east to the area where the firefighters are trapped.The extensive damage to the building will make navigating the stairwells and the floors difficult.Phase II ExtricateHeavy furniture and beams will need to be moved to access and then free the down firefighters. Minimal first aid can be given prior to moving, but it must be done quickly to minimize the possibility of another incident.Phase III EvacuateRIT will carry down firefighters out of the building via the same route used to come in. RIT members will have to share the burden of carrying both members.Time Line:Conditions in the condominium are worsening due to continued fire damage. Smoke levels are rising, making it increasingly difficult to navigate.RIT Rescue should be done as quickly as possible, to avoid any further incidents. It is not known exactly how long the building will be stable, but it is obvious that every second counts.FMP WORKOUTPhase I LocateRun 400 Meters5 Rounds of: 10 Lunges (each leg) 10 Squats 10 BurpeesRun 400 Meters5 Rounds of: 10 Jumping Lunges (each leg) 10 Tuck Jumps 10 BurpeesRun 400 MetersPhase II Extricate4 Rounds of: 10 Deadlift (95lbs light / 135lbs medium / 225lbs heavy) 10 Knees to Elbows4 Rounds of: 10 Overhead Squat (PVC light / 45lbs medium / 95lbs heavy) 10 Kettlebell Swings (35lbs light / 53lbs heavy)30 Clean and Jerks (65lbs light / 95lbs medium / 135lbs heavy)Phase III EvacuateFor a two person team:10 rounds of: Firemans carry your partner 100 meters 25 body weight squats (both members)Once each member of the team has done this it will count as 1 roundFor an individual:4 Rounds of: 400 Meter 50lbs Sand Carry 50 Squats with Sand BagSpecial NotesA special Thank You goes out to Mike Romo of the Albuquerque Fire Department for sending in the spark that lit this FMP.Mission is Fictitious.- Warning -This free workout is for elite athletes.Not there yet? Check out our Training Programs.Basic TrainingBrass Ring CyclePhoto credit: HardbuckShareThisMar 07, 2009 | Categories: All Entries, Full Mission Profile | 5 Comments

Full Mission Profile Rescue MissionOPERATION: HASTY RESCUESituation:Members of a Special Operations Team are pinned down in a firefight in an urban area in Baghdad Iraq. Approximately 20 minutes ago, the team leader radioed in to request back up. Ammo is running low and enemy forces are increasing. In the call, the team leader stated that the enemy is well armed with small arms and rocket launchers, and therefore insert via helicopter is discouraged. The team is unable to move from their position due to snipers in surrounding buildings. They have no casualties, but do have one injured member.Objective:Insert small team to disrupt enemy and assist team in moving to safe extraction point.Insert:Patrol on foot. Move quickly and purposefully to maintain element of surprise. Expect enemy contact.Actions at the Objective:Disrupt enemy stronghold by approaching from unprotected location and eliminate snipers. Rendezvous with team and resupply ammo. Assist team with hasty extract.Extract:When enemy forces have been dealt with to the point that the team can move from where they were pinned down, the QRF (quick reaction force) will assist in carrying any injured members to safe pickup location. Again, enemy contact is expected.Time Line:The pinned down team has enough ammunition to last about 20 minutes. If the team runs out, they will be powerless to repel any direct assault and will sustain high casualties. Therefore it is imperative that the QRF is at the objective point before then.FMP WORKOUTInsert:5 Rounds: Run 400 Meters 10 KB Swings 10 Thrusters 10 Pull UpsTimeline for Insert: 20 minutes maxActions at the Objective:100 Burpees (done together if working as a team)Extract:Run 1 mile carrying at least 35 lbs. Cannot put weight down ever.If you missed the INSERT TIMELINE: For every minute you go over on your insert, add 10 lbs (beginning with 35lbs).Special Notes:There is no time to rest on the extract. Move with a purpose throughout the workout. The entire rescue operation should not take more than 1 hour.Mission is Fictitious.- Warning -This free workout is for elite athletes.Not there yet? Check out our Training Programs.Basic TrainingBrass Ring CycleLearn more about the mindset of the True Warrior Athlete.ShareThisFeb 28, 2009 | Categories: Full Mission Profile | 13 Comments

Full Mission Profile SWATOPERATION: EXECUTIVE RESCUESituation:Approximately 30 minutes ago, 911 dispatchers received numerous calls that gunshots were heard in a high-rise bank building downtown. The first units on the scene discovered through witnesses outside that a small group of masked men had entered the building, killing 2 security guards and then spreading out throughout the building. Moments later, another 911 call was received from an individual who identified himself as the leader of the group. He stated that they were anarchists and primitivists that would begin the revolution of deindustrialization by attacking the heart of the the financial world.When the group seized the building, they disabled the elevators with explosive charges and spread out throughout the building, targeting numerous executive offices where they rounded up the upper level managers, taking them to the top level master executive suite. It is unclear exactly how many hostages they have, but the number is expected to be about 20.The leader of the group has not made any demands, but stated to the 911 dispatcher that in exactly one hour, the world will wake up to the revolution. That was 15 minutes ago.Based on numerous eye witness accounts, the members of the group were wearing vests which appeared to be loaded with explosive charges. In addition to the ultimatum issued by the leader, it is assumed that they are planning to detonate, killing the executives and maybe themselves as well.Objective:Send in SWAT Hostage Rescue Team (HRT) to Master Executive Suite to conduct high intensity rapid rescue by Close Quarters Battle (CQB) assault. SWAT HRT will use element of surprise and violence of action to eliminate all threats, taking every precaution to protect hostages.Approach:SWAT HRT will enter building from the ground floor and rapidly ascend the stairwells to the executive suite on the 30th floor.Assault:SWAT HRT will breech the door with a ram and enter with an M84 Flash Bang grenade. Team will


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