OPERATION: ARCH ANGEL

Situation:

A group of 4 international missionary members who had been volunteering at a remote mobile health care outpost in rural Afghanistan were kidnapped by insurgent militiamen approximately 1 week ago. A video sent by the insurgent militia states that the 4 hostage “infidels” will not be ransomed, but instead will pay for the sins of the west. From the video, intelligence sources are reasonably sure that they know who the kidnappers are and where they are holding the hostages.

Objective:

Insert small Special Operations team to approach compound undetected and infiltrate under the cover of darkness. The team will need to eliminate enemy threat and secure hostages. Upon safely clearing the compound, Blackhawk Helicopters will pick up the team and hostages and evac to a nearby medical facility.

FMP WORKOUT

Insert:

Run 1 mile
40 Squats
Run 3/4 mile (1200 meters)
30 Squats
Run 1/2 mile (800 meters)
20 Squats
Run 1/4 mile (400 meters)
10 Squats

Low Crawl 100 Yards (football field)

Actions at the Objective:

Run 200 Yards (down and back on football field)
10 Burpees

Run 200 Yards
10 Burpees
20 Push Ups

Run 200 Yards
10 Burpees
20 Push Ups
30 Sit Ups

Run 200 Yards
10 Burpees
20 Push Ups
30 Sit Ups
40 Squats

Extract:

Run 400 Meters (on track)

Result: 1:00:47

Operation: Crows Nest

Full Mission Profile

Situation:

As part of a larger joint military operation to push al Queda militants out of a mountainous region in Afghanistan, coalition forces must secure key high observation points.  The attainment of these positions is essential to guide air assets to their proper targets.

Your special operations team has been assigned an observation point code named “Crow’s Nest”, which is currently controlled by an enemy force of about 8 fighters.  You will insert at a time when the enemy forces have consistently been observed taking  a short break to change guards.  It is essential that you take control of that position at all cost.

Objective:

Prior to the change of guard your team will HALO in to a small area just below the observation point. Upon radio confirmation that the enemy forces are linking up to switch over, you will rapidly ascend to the point and take them out.  Because the element of surprise is the only advantage (they will have the high ground), it is essential that your team make the ascent as fast as possible.  Once the point is taken, radio HQ for further orders.

Full Mission Profile

Ascent:

400 Meter Walking Lunge (knee must touch ground with every step)

Take the Point:

IF THE ASCENT TOOK:

Less than 9 Minutes -

5 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

9 Minutes to 11 Minutes –

10 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

11 Minutes to 13 Minutes –

12 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

13 Minutes to 15 Minutes –

14 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

Over 15 Minutes –

15 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

Notes:

Hurry up because when things go bad – they go bad fast

Push yourself with everything you have on the ascent

In a walking lunge, keep your chest up, your hands off your thighs, and go all the way down until your knee touches the ground

_______________________

Photo Credit

Mission is fictitious.

- Warning -

This workout is for elite athletes.

Result: 23:44m, 15 rounds @ 35mins(approximately)