Sunday, March 7, 2010


Preface to FMP

The recent earthquake in Haiti has devastated an already deprived country, leaving many dead and countless others without even the most basic resources for survival.

Many have heard the call to provide assistance to the people affected by this disaster through prayer and/or by making contributions to the Red Cross, Unicef, or their local churches.

Through Facebook, I’ve been following a friend of mine, who flew to Haiti about a week ago, to help survivors in any and every way he can.

Michael Bowen, this FMP is dedicated to you, and all the others like you.



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.


As quickly as possible, remove by hand all rubble, without damaging the badly needed medicine and supplies. Once all debris is removed, a medical team will collect supplies and load on to ambulance. You will have 20 minutes to remove all debris. Because the ambulance is also transporting injured, they will not be able to stop if debris is not cleared.

FMP Workout

Each member of your team must:

Deadlift – Males 10,000 lbs / Females 7,000 lbs @ 80reps - 88lbs
Clean – Males 5,000 lbs / Females 3,000 lbs @ 69reps - 44lbs


Males – Clean 135 lbs and walk 100 Yards
Females – Clean 95lbs and walk 100 Yards (KB @ 20kg)

Scale your bar for what you can safely lift multiple times
Timer does not stop for any reason

Result: 15:47

Since I had some minor issue with my foot, and couldn't bounce off my toes, I decided to FMP. Still feeling slightly sore from saturday, but the foot pain was worse! HENCE, today's FMP which saved the day!

Had good rhythm and strength in my deadlifts at 40kgs whilst ensuring form was strong and not bouncing off the floor so I put mats at the bottom to reduce the tapping onto the floor. Felt happy that I managed to maintain the overhand grip mostly throughout the deadlifts. :)

The cleans at 20kgs were pretty easy at the start! And then it started feeling heavier, and my forearms were pumped up! And my back was getting sore! OMG! Tahan! Tahan! Must fight the fatigue in the forearms! Yeah! And I did :)

The last cleans and walk were uber extra crazee! Couldn't even rack up the 20s on each side. YES, CLEAN 20kg KBs on each arm. It's 80% of my bodyweight on both arms! OMG! So heavy till they were falling off at every 10m mark! And also I was falling backwards, I felt like the Hunchback of Notredame's Step sister...the one that leans so far back and walks with the hips protruding forward..LOL

I'm gonna spend some time this afternoon stretching the back so that the muscles can get ample recovery... sitting upright for couple of hours ain't good for the back! Yay! :)

Righty-o peeps!

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