Session: connection failed

Full Mission Profile by Rob Ord - CrossFit Journal

In LEO/Mil

March 01, 2009

PDF Article

Rob Ord has trained hundreds of individuals seeking entrance into the Navy’s elite special operations communities. On his website Brass Ring Fitness, he also provides balanced training regimens for those seeking to achieve the disciplined mind and body of the Warrior Athlete.

It’s not hard to grasp the importance of mental and physical preparation for individuals in areas where physical abilities make all the difference. Occupations such as military, law enforcement, fire, or emergency rescue fields all require a great deal of physical and mental toughness.

However, as a trainer, I have sometimes found it difficult to find the words necessary to inspire those in such physically demanding professions to reach deep enough, breaking down all personal barriers, to find that part I call the “Warrior Athlete.” Sometimes, what is required to push someone beyond their perceived limits is to introduce an element of harsh reality.

The Full Mission Profile (FMP) is a real-world test of mental and physical toughness. First, I introduce a real-world, life-and-death scenario. Then I provide a plan and a hard timeline. Lastly, I give you a workout to complete. The prescribed workout attempts to mimic the physical skills necessary to complete such a mission in real life and real time. It’s important to note that the plan is not based on the “best case,” but the “worst case” scenario, because we all know “hope for the best, but prepare for the worst.”

Free Download


6 Comments on “Full Mission Profile”


wrote …

I like it. Is there any way to effectively implement this as a single person? Or is someone coaching/proctoring a prerequisite to get the desired mental/physical response.


wrote …

this is great!!!
i really took a lot from that, some great ideas and yes, i think it will be rather motivating with people that have that mind set.
thanks for sharing!


wrote …

Great article, Rob. I am curious as to how this fits into your athlete's schedule since you post them every Saturday. Do they substitute a WOD day for these? Are they on a 6-on-1-off schedule?


Rob Ord wrote …

Kristofer -
You can definitely do these workouts by yourself. It's always nice to have someone monitoring and motivating. That helps ensure accuracy with intensity, but for the warrior athlete, that should be something that one can do themselves too. Doing them with a partner, or as part of a team also adds elements of teamwork and that additional push that makes the workout more effective and fun.

Jakub -
Thank you.

CJ -
In the real world, elite teams use FMPs as an assessment of their readiness in a certain area. I look at the FMP workout like that too. It should not be something that you do every day, but maybe once a week or every two weeks. I like to use the FMP to assess the effectiveness of regular training, from the standpoint of the needs of the warrior (mil/LEO/Fire Rescue/etc.) On my website I generally post a new one once a week on Saturday. I suggest you sub a days regular WOD every once in a while and then be brutally honest with yourself about the outcome. Did you complete the mission successfully? Was your accuracy in every movement right on, or did you hurry through it and lack precision? Oh yeah, and have fun with it.


wrote …


How do you run the deck of cards with a team? One deck for the whole team, or an individual deck for everyone?

Seems to me if it's one deck for the team, you'd have a lot of times where the rest of the team is "motivating" the teammate who stinks at whatever especially challenging card just came up. (A joker followed by an ace of pullups, for example.)

But maybe it all averages out?


Rob Ord wrote …

Before I run an FMP for a group that has different skill levels, I like to do a series of warm ups that help me to rank them. I like to put "fire teams" together that consist of individuals of similar fitness levels. With this workout, if there is a fire team that cannot keep up, I will have them scale things so they don't hold up the more advanced fire teams.

Much of my training is exclusively with advance level athletes, so for them I push everyone the same. Either they can handle it, or they are the person that gets everyone else killed. Very effective imagery for some individuals that are in (or will be in) elite military units.

Hope this helps,

Leave a comment

Comments (You may use HTML tags for style)