Copyright

© 2015 William E. Morgan All rights reserved.

Edited by Clare P. Morgan
Cover design by Emz Wright
Illustrations by Rahul Arora Cover Photo by DVID
Book design by William Morgan

No part of this book may be reproduced in any form or by any
electronic or mechanical means, including information storage and
retrieval systems, without permission in writing from the author. The
only exceptions are by a reviewer (who may quote short excerpts in a
review) and the official government citations.

Visit our website: SpecialWarrior.com

Printed in the United States of America First Printing: July 2015

Published by William E Morgan, LLC

The publisher would like to acknowledge and thank the Defense
Video and Imagery Distribution System for providing some of the
images in this book. We would also like to acknowledge and thank
the USSOCOM Public Affairs Office for providing access to
information and content that is found in this book.

Disclaimer

The views expressed in this book are those of the author and do not
necessarily reflect the official policy or position of the Department of
the Navy, Department of the Army, Department of Defense, nor the
U.S. Government.

Nothing in the presentation implies any Federal/DOD/DON

endorsement.

The information within this guide represents the views of the author at
the date of publication. Due to the rapid increase in knowledge, the
author reserves the right to update and modernize his views as science
uncovers more information. While every attempt has been made to
verify the information, the author cannot accept responsibility for
inaccuracies or oversights. Any perceived disrespect against
organizations or individual persons is unintentional. The author makes
no guarantee or warranty pertaining to the success of the reader using
this material.

The exercises and workouts presented in this book are inherently
dangerous. These workouts are intended to be an example of the type
of exercise routines in which special operational units may partake.
To anyone not in a special warfare unit, these are intended to be read
for entertainment purposes only.

Anyone wishing to partake in an exercise program should obtain a
detailed examination by their physician prior to beginning the exercise
program. Your physician should approve of any fitness program
before you begin the program.

 Navy SEAL Endorsement : "This
much needed book on training for
warriors provides deep insights into
training principles, practical application
via specific workouts, and examples of
men who embody the ethos of our
profession. There are two kinds of
knowledge: theoretical/academic and
kinesthetic/experiential. Dr. William
Morgan is rare in that he possesses both.
He is himself an operator, a fitness
enthusiast and, most importantly for this
book, a lifelong student of human health
and performance, as well as a healer.
I do not base this on his biography alone. It has been my pleasure to
serve with Dr. Morgan, to train with him and now to learn from him. I
wish this material was available when I was 20. It would have spared
me years of sub-optimal training and many injuries. I suggest you take
advantage of the opportunity before you."

Patrick S. Mahaffey Class 118,
SEAL Team One
Kindle Preview:
 Hero Workouts
Hero Workouts breaks through the cross-fitness confusion and noise
to help the reader understand how to reach elite levels of fitness
without injury. Special operational forces train to complete missions,
but for a civilian cross-fitness devotee, the workout is the mission.
Special operational troops cannot afford to be injured because their
workout is ill-contrived. Likewise, civilians do not wish to be
sidelined from their pursuits.
This book contains hardcore functional exercises and workouts. I
have excluded exercises which have little real-world applicable
function or merit or are more apt to cause injury. This book is
intended to provide instruction in maintaining combat readiness with
minimal training injuries.
The first portion of this book is instructional. It provides the reader
with principles for preventing injury and maintaining elite levels of
fitness. It also introduces the reader to some very specific exercise
instruction. This includes the cross-fitness exercises with the greatest
training benefit while leaving out those exercises which have little
applicable benefit or have a high risk-to-benefit ratio.
I write this just a day after visiting a military unit as a consultant. Of
the twenty troops whom I interviewed, five had chronic injuries which
occurred during a cross-fitness workout and adversely affected their
day to-day activities. How ironic that these men, in an attempt to
improve their combat readiness through exercise, are now less capable
than if they had never attempted a cross-fitness program.
This book will take the very real and positive benefits of a diverse
multi-modal fitness program and temper it with science that will
maximize benefits while minimizing the risk of injury.


Special operational frogmen cannot use the butterfly or kipping pull-

ups taught in cross-fitness gyms to pull themselves, their weapons,
and their heavy dive gear from the sea as they board a ship. They need
the true strength afforded to them through the variety of pull-up, chin-
up, rope climbing, and sled pulling workouts found in this book.
Designing a program of fitness to suit the real-world requirements of a
special operator is difficult. Imagine the training requirements for
someone who may be required to compass swim three miles
underwater, climb up the anchor chain of a ship with forty kilograms
of equipment, then climb the ship's bulkheads, jump over railings,
engage in combat operations, and finally swim three miles to
rendezvous with a submarine; or on another mission the operator may
be required to jump from helicopters into a fortified compound, sprint,
breach doors, jump over walls, engage in close combat, and then carry
prisoners, wounded, or captured intelligence material for long
distances.

Hero Workouts is dedicated to those who are willing to go anywhere
and do anything. They are warrior athletes who know how to fight
when hurt, but their fitness program should not cause them harm.

Highlights of this book: 1. This book

clearly defines the unique fitness needs

of the special warfare community and
how they diverge from popular cross-
fitness programs.
2. Hero Workouts clearly explains the most common training risks

and how to correct technique to avoid injury.

3. It contains high impact images and exercise instruction.

4. It has several dozen specific physical training workouts which are

named after the heroes of the special warfare community.

5. After each hero workout, the reader will be introduced to the hero

through the official U.S. Government Medal of Honor citations and

photos.
6. The hero workouts are named after heroes from Navy SEALs,

Green Berets, Marine Recon, Air Force Pararescue, Combat

Controllers, Special Boat Units, and Army Rangers.
7. It includes background information about the Medal of Honor and

about America's elite military units.

The next few pages have examples of
the content found in this book:

Information about injury prevention and self-care for warrior-athletes.

These are samples of the high quality illustrations and exercise

instruction.

There are chapters dedicated to helping the reader to understand the
unique needs of elite and special operational forces. This book also
provides an introduction to training requirements of these units and
specific exercises that will have the greatest transferable benefit to
these troops.
Proper exercise technique and injury prevention are also discussed in
detail in this book. It does not matter how hard the workouts are if the
troops are incapacitated by training injuries.
Dozens of detailed high intensity "Hero" workouts are dedicated to
the real life heroes of Special Operational Forces. With each
dedicated Hero workout will be the official government citation
describing their acts of valor.

Michael Patrick Murphy May 7, 1976 – June
28, 2005
Branch: U.S. Navy SEAL
Place / Date of Action: Near Asadabad, Afghanistan, June 28, 2005
Citation For conspicuous gallantry and intrepidity at the risk of his
life above and beyond the call of duty as the leader of a special
reconnaissance element with Naval Special Warfare Task Unit
Afghanistan on 27 and 28 June 2005. While leading a mission to
locate a high-level anti-coalition militia leader, Lieutenant Murphy
demonstrated extraordinary heroism in the face of grave danger in the
vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005,
operating in an extremely rugged enemy-controlled area, Lieutenant
Murphy’s team was discovered by anti-coalition militia sympathizers,
who revealed their position to Taliban fighters. As a result, between
30 and 40 enemy fighters besieged his four member team.
Demonstrating exceptional resolve, Lieutenant Murphy valiantly led
his men in engaging the large enemy force. The ensuing fierce
firefight resulted in numerous enemy casualties, as well as the
wounding of all four members of the team. Ignoring his own wounds
and demonstrating exceptional composure, Lieutenant Murphy
continued to lead and encourage his men. When the primary
communicator fell mortally wounded, Lieutenant Murphy repeatedly
attempted to call for assistance for his beleaguered teammates.
Realizing the impossibility of communicating in the extreme terrain,
and in the face of almost certain death, he fought his way into open
terrain to gain a better position to transmit a call. This deliberate,
heroic act deprived him of cover, exposing him to direct enemy fire.
Finally achieving contact with his Headquarters, Lieutenant Murphy
maintained his exposed position while he provided his location and
requested immediate support for his team. In his final act of bravery,
he continued to engage the enemy until he was mortally wounded,
gallantly giving his life for his country and for the cause of freedom.
By his selfless leadership, courageous actions, and extraordinary
devotion to duty, Lieutenant Murphy reflected great credit upon
himself and upheld the highest traditions of the United States Naval
Service.

Table of Contents
Title Page
Preface
Section I: Principles and Background
Chapter One: Elite Fitness
Chapter Two: Who are these guys?
Chapter Three: Special Operational Units
Chapter Four: The Dangers of Extreme Exertion
Chapter Five: Limitations of Matter
Chapter Six: Abdominal Bracing
Chapter Seven: The Problem with Sit-ups
Chapter Eight: Rest and Recovery
Chapter Nine: Shallow Water Blackout
Chapter Ten: Staying Fit While on Deployment
Chapter Eleven: The Exercises
Section II: Hero Workouts
Ola Lee Mize
Humbert R. Versace
Roger Hugh C. Donlon
Charles Quincy Williams
Frank S. Reasoner
Bermard Francis Fisher
Ronald Eric Ray
Jimmie E. Howard
James Elliot Williams
George Kenton Sisler
David George Ouellet
Charles Ernest Hosking, Jr.
Gordon Douglas Yntema
Drew Dennis Dix
Eugene Ashley, Jr.
Terrence C. Graves
Fred William Zabitosky
Ralph H. Johnson
Roy Perez Benavidez
Joe Madison Jackson
John James Kedenburg
William Atkinson Jones, III
Laszlo Rabel
James Phillip Fleming
Robert Lewis Howard
Robert David Law
John L. Levitow
Robert H. Jenkins, Jr.
Joseph Robert Kerrey
William Maud Bryant
Richard A. Anderson
Robert Joseph Pruden
 Franklin Douglas Miller
Gary Burnell Beikirch
Gary Lee Littrell
Brian Leroy Buker
Jon Robert Cavaiani
Loren Douglas Hagen
Thomas Rolland Norris
Michael Edwin Thornton
Gary Ivan Gordon
Randall David Shughart
Michael Patrick Murphy
Michael Anthony Monsoor
Robert James Miller
Leroy Arthur Petry
William D. Swenson
More Workouts: Distinguished Service Medals
David F. Cooper
Jarion Halbisengibbs
Mark E. Mitchell
Operation Red Wings
Brendan O'Connor
Stephen Bass
Mark L. Donald
Britt Slabinski
John A. Chapman
Jason Dean Cunningham
Robert Gutierrez, Jr.
Zachary J. Rhyner
Justin Wilson
Bonus Workouts
My Journey
Appendix: The Medal of Honor
Resources
Preface

Hero Workouts is essentially two books in one. The first section defines the
fitness needs of elite military units and establishes the principles for safe and
efficient fitness programs. It also identifies potential points of failure in fitness
programs, specifically identifying proper exercise form, the dangers of extreme
exertion, proper rest and recovery, the dangers of shallow water blackout, and
tips for staying fit while deployed. Section one also details a catalog of specific
exercises complete with detailed instruction and illustrations.
Section two of this book is full of dozens of special operations workouts. Each
workout named for a particular hero from a special operational unit. After each
workout, the hero is introduced via his official Medal of Honor citation. Section
two also contains two bonus chapters: Distinguished Service Medals and Bonus
Workouts. Some readers will skip through the background material and go
directly to the meat of the book, the hero workouts, but I recommend that all
readers review the dangers of extreme exertion (chapter four), Rest and
Recovery (chapter eight), and Shallow Water Blackout (chapter nine). I would
ask the reader to pay particular attention to the disclaimer found after the title
page.
I hope you enjoy this book, learn something new, and are inspired by the stories
of our greatest special operations heroes.
Blessings
William E. Morgan
Section I: Principles and Background
Section I of Hero Workouts introduces the reader to the particular needs of
special operational forces and the principles needed to maintain fitness and
prevent injuries. Section one (Chapters one to eleven) also provides detailed
instruction in the exercises performed in the hero workouts. Section II is
composed of dozens of workouts deigned for special operational forces (SOF.
Each of the workouts is named for a particular SOF Medal of Honor recipient.
Following each of the hero workouts is the official Medal of Honor citation for
that hero.


Chapter One: Elite Fitness
Elite Fitness Special Operations Forces
(SOF) and elite military units have a
particular need for strength and
endurance in their fitness programs.
They need to be adaptive, resilient, and
strong, yet have endurance. They need
to be able to run, climb, fight, swim
long distances, and carry rucksacks
while hiking for days without rest. To
perform well in a broad spectrum of
fitness endeavors, these elite athletes
sacrifice their ability to be great at any
single athletic activity. No athlete can
be a world-class marathoner and be able
to swim 7 miles and, also, be able to
carry an 80 pound rucksack over 25
miles of rough terrain. Something has
to give. To be world-class in any event,
you need to specialize. When an athlete
diverts his energy from his
specialization, he gives up the edge
required to be world-class.
Elite troops are generally fit across a broad spectrum of physical fitness
parameters while not being world-class in any event. The warrior athlete cannot
have maximum speed, endurance, and strength. You cannot have explosive
power and endurance. Some aspects of fitness must be sacrificed. You can do
fairly well in all, or great in one aspect, but you cannot be outstanding in all
aspects of fitness.

Differentiation Between Cross-Fitness Workouts and SOF Workouts To
civilian cross-fitness devotees, the workout of the day (WOD) is an end in itself
(the workout of the day is the mission). In contrast, SOF units train and work out
to be able to complete missions. SOF troops cannot afford to be sidelined by
training injuries when they are needed to perform during a mission.
Prospective studies of firefighters and police officers have shown that those who
were the most fit were injured the most (McGill). Ironically most of the injuries
occurred not on the job, but during workouts. While the fittest police and
firemen were injured while working out, those with marginal levels of fitness are
more reliable at being able to perform their job. In training hard to be more
effective, those who trained the hardest were the least reliable.
To reach an optimal fitness training effect which is transferable to the tasks of
SOF missions, this book will provide workouts that are challenging while
minimizing the risk of injury. Certain exercises need to be performed while an
athlete is fresh. Exercises like plyometrics, jumping, and Olympic lifts are
exercises that require explosive power and exacting technique. Performing these
exercises when fatigued will promote flawed movement patterns. Injuries occur
when fatigue causes a degradation of proper form.

Figure 1. Olympic lifts like the clean and jerk pictured here require
explosive power, technique, coordination, and athleticism. Olympic
lifters usually practice these lifts with one or two repetitions. They
seldom do “sets” of this exercise.

You will find that this book will prescribe explosive lifts early in each workout
and will limit the number of repetitions. Lifts requiring power and form will be
done while the lifter is fresh. Training fast twitch muscles as if they were slow
twitch muscles can lead to degradation of technique and subsequent injury.

What is Not in this Book You will not see certain exercises that are injurious or
disrupt normal functional motor patterns in this book. These exercises include
sit-ups, flutter-kicks, and Roman chair extensions. Moreover, you will not find
exercises that use weightlifting machines, weightlifting belts, or isolation
exercises. Also excluded are highly technique-dependent exercises and
exercises requiring explosive power performed late in a workout when the
participant is fatigued. A great exercise can become a bad exercise if it is
performed in the wrong sequence or when fatigued.

Figure 2. Explosive lifts and plyometric training should be performed

early in a workout after the participant is warmed up, but before
fatigued. The intent of box jumps is to develop explosive power; they
should not be used to produce exhaustion. These should be done
early during a workout.

What Is in this Book In this book you will find hard workouts that are intended
to support normal functional movement patterns and to enhance the performance
of the warrior-athlete without causing injury. The timing of the exercises is
important. You will also notice workouts which have varying degrees of
difficulty. You cannot do hard workouts every day without expecting injury or
degradation of fitness. There should be seasons of hard workouts and times of
more mild workouts. An athlete cannot continually maintain high levels of
fitness and not expect a breakdown and/or injury.

You can do Anything, but you cannot do Everything In my twenties I was
trying to maintain high levels of fitness in all areas of fitness: power, endurance,
and speed. I was pursuing a 400 lb. bench press while trying to break three
hours in a marathon, maintain the ability to perform 30 pull-ups, and swim from
Alcatraz. That bench press goal was killing me. I got to 395 lbs., but could not
quite get that last five pounds. For months I kept pursuing this goal through
heavy lifting, but my shoulder started to break down. In my pursuit for
everything, I ended up compromising all aspects of my goals. I achieved a 395
lb. bench press, 3 hour marathon, and an unimpressive time in the swim from
Alcatraz to San Francisco. My fitness tempo was unsustainable. I needed to back
off and recover in order to prevent bodily break down and injury.
Principles of Hero Workouts This book introduces fitness programs with the
purpose of promoting combat readiness. Here are the principles on which this
book was written: 1. Injuries occur when fatigue causes a degradation of form

2. Running or lifting while fatigued will result in injury 3. Technical lifts and

explosive lifts are performed when the athlete is fresh 4. Core exercises should

resist motion not create motion 5. Peak fitness is fleeting and should be pursued

in periodic phases 6. Trunk flexion is avoided 7. Training should transfer to a

real world skill 8. Every individual has a maximum capacity for training 9.

Overtraining can lead to injury 10. Sit-ups and crunches are bad for your back

and should be avoided 11. Water workouts should always have an observant

lifeguard and, if needed, a safety diver 12. Rest days are good 13. Weightlifting

and exercise machines which isolate motion, impair functional patterns, and
create injuries should be avoided 14. Repetitive underwater breath-holding drills

are dangerous References McGill S, Frost D, Lam T, Finlay T, Darby K,

Cannon J. Can fitness and movement quality prevent back injury in elite task
force police officers? A 5-year longitudinal study. Ergonomics. 2015 May 8:1-8.
McGill S, Frost D, Andersen J, Crosby I, Gardiner D. Movement quality and
links to measures of fitness in firefighters. Work. 2013;45(3):357-66.

Chapter Two: Who are These Guys?
Who are These Guys?

Elite and Special Warriors
The United States has the most capable and diverse special operations troops in
the world. This has come about through a great effort and expense by the United
States military. In the post 9-11 world, the United States military realized that it
could not rely on the overwhelming might of its conventional military forces
alone to win future conflicts. Because of this, it went on to develop a broad field
of elite and special operational units that are highly trained, well-equipped, and
specialized. Each of these units is proficient in highly specific tasks such as
combat diving, reconnaissance, direct action, anti-terrorist/hostage rescue, sniper
operations, airborne operations, maritime raids, expeditionary warfare, pilot
rescue, enemy harassment and sabotage, ship boarding, anti-pirate activities, and
other special warfare specialties.
Western culture is obsessed with the mystique of secretive and elite military
units. It seems the character of virtually every leading man in film and fiction is
a special operator of some sort. Whether he is fighting Godzilla, aliens,
terrorists, a rogue assassin, or human traffickers, the main protagonist is
frequently a former special operator.

Figure 1. Marine Corps Reconnaissance Divers

Hollywood loves to give these characters superhuman characteristics. They are
all experts in martial arts, mountain climbing, marksmanship, and wilderness
survival. They are fluent in several languages, able to withstand torture, operate
boats, drive motorcycles, and swim underwater for two minutes on one breath.
These men are tough, uncompromising, and daunting.
Elite versus Special Warfare Units
Not all elite units are special warfare units, and not all special warfare units are
elite. A unit may be elite and not be considered a special operational unit.
Examples of elite servicemen that are not in special operational units include
Navy deep sea divers, rescue swimmers, Marine Corps officers, and Navy
submariners. These units have rigorous training that is highly selective, but do
not perform special warfare missions. Conversely, there are some within the
special operational units who are involved in special operations and are not elite:
psychological warfare personnel, intelligence officers, boat operators, and
medical support units.
The Marine Corps has been hedging its bets regarding special warfare. It has
created Marine Special Operations Command (MARSOC) to work under the
Special Operations Command (SOCOM) while keeping control of its other elite
units such as Marine Recon. Marine Recon companies are hybrid units that have
both conventional and special operational missions. Marine Recon units report
either to a Force Commander (Force Recon) or to a Division Commander
(Battalion Recon). These recon units are not part of SOCOM, but are considered
“special operations capable.”

The SAID Principle
In athletics and the physical training culture, there is a principle known as the
SAID principle. SAID stands for Specific Adaptation to Imposed Demands.
Essentially this principle states that you get better at what you practice often. If
you run long distances, you become better at running long distances. If you lift
heavy weights, you become better at lifting heavy weights. There may be a small
amount of cross benefit from one form of training to another, but for the most
part you must do what you want to become good at doing. If you run long
distances, it does not mean you will become better at running sprints or
swimming long distances or riding a bicycle. Certainly there may be a general
cardiovascular effect between swimming, running, and cycling, but it is limited.
You can have incredible endurance or strength, but not both.
A combination of moderate strength and endurance is what is needed in most
special warfare units. Special warfare training usually weeds out the under-
conditioned applicants as well as those who over-trained in one aspect of fitness.
Applicants who prepared for selection through a fitness program based primarily
on lifting heavy weights with the intent to add muscular bulk were usually
screened out along with the scrawny endurance athletes who lacked sufficient
upper body strength. What is typically left is a group of well-rounded athletes
who have broad-based strength and endurance. This leaves versatile operators
who are highly adaptive to the various needs that will be placed upon them in the
field.
Special units become good at what they practice. Army Rangers and Marine
Recon units do a great deal of clandestine patrolling in the wilderness, going for
days with little food, water, or sleep. They become very good at this mission.
Army Special Forces units are proficient in teaching and coordinating allied
troops in special warfare, using highly developed language skills to
communicate in the native languages of allies. Navy SEALs are extremely
proficient at underwater compass swimming for long distances; they are the best
in the business at this task. Special Amphibious Recon Corpsmen (SARC) are
trained to bring advanced trauma care to anywhere a special operation unit can
go, whether it is through submarine insertion, parachuting, skiing, small boats, or
foot patrolling. Snipers who shoot all the time become better marksmen. Specific
units are exceptional at their specific mission. If a unit tried to be good at
everything, it would not be called Special Forces, but rather “General Forces.”
One unit cannot excel at everything; it must specialize.

Conventional Forces and Special Operational Forces
The military establishment knows there is a need to keep high quality troops in
conventional units. If all the top troops were put in special units, there would be
a caste system within the military. This would rank conventional troops as
second class soldiers. This is not beneficial to morale or combat effectiveness.
Conventional troops are experts at waging conventional warfare; special
operational troops are experts at waging special warfare. A SEAL team could
not replace an infantry rifle company in a forward deployed fire base any more
than a Marine rifle company could insert into a hostile shore using re-breathers
and mini-subs. Furthermore, I doubt that a combat-hardened conventional
infantryman would consider himself less capable than a Navy SEAL or Green
Beret in a firefight or a fist fight for that matter.
Conventional unit commanders do not like to see their best troops apply for a
transfer to special operational training command, and they usually try to hold on
to these troops for as long as possible. The unit commanders will negotiate with
these troops, providing leadership billets, promotions, and other incentives to
convince them to stay within the conventional unit. Sometimes these
commanders will even sabotage efforts of remarkable conventional troops who
intend to leave for a special unit. Some conventional troops are unique in their
ability to motivate and inspire others in their unit, and the conventional forces
are weakened when these troops leave for the greener pastures of special
operations.
Please do not confuse conventional forces with weakness. The conventional
forces of our country do most of the fighting and dying, as well as receive most
of the medals for valor. The main difference between a special operations soldier
and an infantry grunt could be that the grunt lacked color vision, had poor
eyesight, could not pass certain aptitude tests, or could not clear his ears during
dive training. There are several barriers to becoming a special operator that
having nothing to do with toughness. In fact some of the toughest men that I
have ever met were infantrymen. Certainly every Medal of Honor recipient that I
have ever met was from conventional forces.

When is Elite too Elite?
There are times when the screening and selection process for elite units is too
selective. Aggressive screening processes may screen out those who could be
well-suited for special operations. The most decorated soldier from the Second
World War, Audie Murphy, was rejected by the Marine Corps for being too
scrawny. Later he was accepted by the Army and ended up being an absolute
tiger in combat.
During the buildup to World War II, the Japanese created a selection process for
their pilots, particularly their Navy pilots, which was so selective and so arduous
that very few men could pass the extremely high standards. Selection criteria
such as being able to breath-hold underwater for one and a half minutes or
having the grip strength to hold on to a pull-up bar one-handed for ten minutes
may seem very impressive, but these strengths have little to do with flying
aircraft. The Japanese also required extensive flying experience prior to being
deemed operational. The result was a small number of highly elite fighter pilots
that once gone, could not be replaced. Their standards were too high, and their
two year training pipeline could not withstand the high attrition rate of a
protracted war. The Japanese also lost their best pilots by keeping them forward
deployed in combat rather than rotating them back to teaching billets. In their
attempt to maintain an extremely high selection standard, the Japanese ensured
that they could not successfully train the number of pilots that they would need
to win a protracted war of attrition. There is a quality to quantity.
Every elite unit has its own self-appointed “badge protectors.” Badge protectors
are members of the selection or training cadre who have taken it upon
themselves to weed out all who are not worthy to be a (insert unit here) special
operator based upon their own personal criteria. They make selection harder than
it was originally intended.
In the days before there was a standardized selection process for Marine Recon,
every unit had its own selection process to enter the recon training pipeline.
Some recon units had extremely rigorous, perhaps harshly rigorous, selection
criteria, and others did not. When the Marine Corps standardized the process, it
lowered the standards of the more select units to level the playing field of the
selection process. As the special warfare community has matured, it has realized
that its job is to attract, train, and retain qualified operators, not to punish and
wash out the weak.

Bordering on Punishment
Four decades ago there was less control and uniformity on the use of physical
training in military units. In the case of Marine Reconnaissance units, each unit
could create their own screening and training program. Some units had sensible
training and others bordered on being punitive. After one intense day of pool
work I remember our “mask appreciation run.” This mask appreciation run was a
run in which every one of the trainees filled their dive mask with water and ran
five miles. I thought the mask run was bad enough. Trying to see through the
blurry haze of the water, while avoiding inhaling water up my nose was
difficult. But when the runner in front of me ran into a fire hydrant with his
genitals and then had to keep running or be dropped from Recon, I knew this
was no joke.
Another time during dive training a prospective Recon Marine passed out in the
pool and stopped breathing. The instructors dove in, pulled him out and gave
him mouth-to-mouth resuscitation until he started breathing on his own. When
he recovered consciousness, they had him sit on the side of the pool for a few
minutes, then they put him back into the pool and continued with the training
evolution. Being hardcore is one thing, but reviving trainees from the dead and
putting them back at it, is over the top.
Being able to select the men with whom you would go to war can bring out a
creative brutality in men. Our unit would literally put dozens of Marines
through the six hours selection process known as “the test” to get one selectee
who would then be eligible to attend training. Over months we would acquire
enough men to then put through a hellish Amphibious Reconnaissance Class
followed by the appropriately named RIP (Recon Indoctrination Program), jump
school, dive school, Recondo School and for many Sniper School, Army Ranger
School, FBI Anti-Terrorist training, Pathfinder School, HALO, combat swimmer
school, and other more secretive schools.
The development of a standardized selection process was beneficial overall .
While it lowered the standards for some units, it raised the standards for others.

Designing Hard Workouts is Easy
Nothing is easier than designing a hard workout. Add more repetitions, add
more weight, or perform the workout for time; wear a gas mask, put on body
armor, run in boots, increase the time and distance of underwater breath-
holding…it takes little talent to make a butt-kicking workout. What is hard to
create is a workout that is challenging, safe, and provides a positive training
effect.
Fortunately, today’s military employs a team of healthcare and fitness experts
who design and implement safe, progressive fitness routines which provide
training benefits to our elite and special operation forces.

Figure 2. Navy SEALs submerge in an Arctic river as part of their

training. This is performed without protective dive suits.
Figure 3. After being in near freezing water for five minutes, Navy
SEALs then must put together a warming shelter and begin
rewarming before they succumb to hypothermia. Photo by Erika
Manzano.
Figure 4. A Recon Marine dives down 15 feet while holding his
breath to disassemble and reassemble a machine gun before
swimming to the surface with it.
Figure 5. Verifying that the machine gun was put together properly
after a breath-hold dissemble-reassemble drill. Marine Recon.
Figure 6. Special operational forces undergo survival training and
escape and evasion training. They are also taught how to survive
interrogation and torture in simulated prisoner of war training.
Photo by Alexandra Boutte.
Figure 7. Long range ocean swimming with weapons and rucksacks
are part of Marine Recon training.
Figure 8. High-Altitude Low-Opening parachute insertions are part
of SOF training. Photo by Stephanie Richards.
Figure 9. Naval Special Amphibious Reconnaissance Corpsmen
(SARC) practice medical procedures on each other as part of their
training. This Recon corpsman is starting an IV into the jugular vein
of his fellow corpsman.
Figure 10. Army Ranger training uses many techniques to develop
physical courage, leadership, and tenacity in its students. Photo by
Jim Downen.
Figure 11. Navy SEALS arrive en masse.
Figure 12. Marines and Navy Corpsmen of Marine Recon swim for
long periods with their hands and feet bound.

Chapter Three: Special Operational
Units
Special Operational Units Navy
Recon Corpsmen (Special
Amphibious Recon Corpsman)
Overview
Navy Amphibious Reconnaissance Corpsmen are US Navy Hospital Corpsmen
that provide SOCOM units with trauma management relating to diving and
parachute missions. Also known as Special Amphibious Reconnaissance
Corpsmen, or SARCs, they usually work directly with Marine Corps
Reconnaissance companies. SARCs provide medical treatment during special
reconnaissance missions, and they are also used to augment medical assets
throughout the different SOCOM organizations. They have been imbedded
within SEAL teams, EOD units, and MARSOC units.
Background
All SARCs have specialized training in the field. Not only are they trained in
advanced treatment of trauma, but they are also trained for amphibious entry,
deep reconnaissance, and direct action. Usually Marine recon platoons will use
one amphibious recon corpsman per team with SARCs acting in different roles
in the platoon. These roles may include shooter, radio operations, point man, or
team leader. With a high demand for medical treatment and trauma care, SARCs
are being deployed at a higher rate within the various special warfare units. Not
only do SARCs complete an exhaustive pipeline of Navy and Marine Corps
training, they also complete the entire Army Special Forces Medic course,
making the SARC training pipeline possibly the longest in special operations.
Mission
Traditionally SARCs work in hazardous environments along with other military
personnel. The duty of any SARC is to perform diagnostic patient care
including, but not limited to, anesthesia, clinical labs, radiology, and minor
surgeries. These duties are often completed in hostile territory or even difficult
environments such as the sky or sea. SARCs must be able to quickly recognize
and treat illnesses such as decompression sickness associated with diving.
Selection Process
Hospital Corpsmen between the pay grades of E-1 and E-6 are eligible to apply
to become a SARC. Applicants must be male. Sailors training at the Hospital
Corps School are also eligible to apply. The Special Operations Corpsman
Program, or SOCP, is designed to prep SARC candidates for their jobs in the
field. Candidates must have passed their prior three physical fitness tests and
must have had an ASVAB general technical score of at least 100.
Organizational Structure SARCs typically serve with one of the Marine Corps
reconnaissance companies made up of Marine divisions and expeditionary
forces. They also may be imbedded within MARSOC units, Navy SEAL
platoons, or other SOF units.
History
The history of the Recon Marines and the SARCs that work with them, dates
back to World War II. In 1942 the Raider Battalion was established. In 1943, the
unit was expanded and renamed the Amphibious Recon Company. The Recon
Company was again used in the Korean War. Currently, force reconnaissance is
carried out by the 1st and 2nd Reconnaissance Battalions. SARCs work with
these teams to provide medical assistance during missions when it is necessary.
Fitness Needs
Recon Corpsmen need to match the fitness needs of Marine Recon, MARSOC,
and Navy SEAL units since these are the type of units to which they may be
attached. Upper body strength is required for climbing out of the water with
heavy gear on. Endurance is also required to complete long distance ruck
marching, long distance running, and six miles swimming with battle regalia
using fins. These corpsmen are also required to carry the additional weight of
their medical kits including IV bags. They should also be capable of carrying
wounded comrades long distances over rugged terrain.
MARSOC

Overview
MARSOC (Marine Special Operations Command) is a subsection of the United
States Special Operations Command. It has a number of different capabilities
including special recon, foreign internal defense, counter-terrorism, information
operations, and direct action. MARSOC trains marines in order to help them
gain valuable skills for special operations. These Marines are then deployed
around the world to support operations critical to United States policy.
Background
Unlike most Marine-based organizations which are rooted in World War II,
MARSOC was developed in 2005. The new organization was founded by then
Secretary of Defense Donald Rumsfeld, USSOCOM commander General Bryan
D. Brown, and Marine Corps Commandant General Michael Hagee. It became
active in February of 2006. The organization represented the first time that
Marine special operations units became detached from the MAGTF Marine
Corps command structure and worked directly under the United States Special
Operations Command or USSOCOM.
Mission
MARSOC’s missions have been multifold since its creation. It participates in the
training of new special operations Marines as well as completing direct action,
special recon, and counter-terrorism tasks. MARSOC consists of a Marine
Special Operations Regiment, a Marine Special Operations Support Group, a
Marine Special Operations Intelligence Battalion, and a Marine Special
Operations School.
Selection Process
In addition to traditional Marine Corps training, MARSOC runs its own
individual school that trainees must complete. The school, Marine Special
Operations School, where Marines learn to become a special operator, teaches
skills such as direct action, special recon, fire support, foreign internal defense,
survival evasion, infantry weapons and tactics, and tactical casualty care. The
school typically trains potential MARSOC operators for about 30 weeks before
they are ready to begin work for the organization.
Organizational Structure
MARSOC is based out of Camp Lejeune, North Carolina, and consists of a
Marine Special Operations Regiment, a Marine Special Operations Support
Group, a Marine Special Operations Intelligence Battalion, and a Marine Special
Operations School. There are a total of 2,500 Marines and sailors under the
command of MARSOC.
History
The Marine Special Operations Company was deployed to fight terrorism in
December of 2013. The Company worked in conjunction with the Marine
Expeditionary Unit to complete missions such as reconnaissance, direct action,
and other special missions. MARSOC is one of the newer Marine based
organizations, officially established in 2005 and put into operation in 2006.
Fitness Needs
Like all Marine Units, MARSOC units do plenty of long distance running and
pull-ups. They are also adept at long distance ruck marching and land
navigation. Upper body strength training is also very important to MARSOC
units with functional strength training being part of their routine fitness
programs.
The direct action component of MARSOC’s mission requires sprinting,
movement and fire, breaching, climbing, hand-to-hand combat, and lifting.
MARSOC embraces the concept of cross-fitness.
Marine Reconnaissance (Recon)
Overview
There are over 2,000 Recon Marines, and that number has increased along with
the need for specially trained Marines ready to fight in the current tempo of
special operations. Marine Recon works under the Marine Air-Ground Task
Force commander, providing essential intelligence to the organization. Marine
Reconnaissance units primarily focus on operating behind enemy lines, gaining
access to key information. Aircraft, submarines, and other water-based vessels
are used in order to complete missions.
Background
Marine Recon’s primary mission is to collect sensitive information that can
impact strategy during wartime. Tasks completed by Recon Marines include
amphibious reconnaissance, surveillance, deep ground reconnaissance, battle
space shaping, and limited scale raids in support of other Marine forces. Recon
Marines often work in conjunction with other Marine forces including the
Marine Expeditionary Force. Recon Marines usually do their jobs so well that
other Marine forces can quickly and easily complete their own missions with
limited resistance.
Mission
Marine Reconnaissance units have the mission to provide the relevant command
posts with sensitive information collected in the field. This often takes the form
of amphibious reconnaissance, deep ground reconnaissance, surveillance, battle
space shaping, and limited scale raids. Oftentimes Recon Marines are tasked
with finding specific information. They are known for their independence and
reliability, working quickly to provide commanders with accurate information.

Selection Process
Marines and Navy Corpsmen are evaluated as potential recon candidates early
on, with a screening board determining whether a candidate is qualified. The
screening process involves a 48 hour test of physical endurance and swimming
skills and takes place at either the MCB Camp Pendleton or MCB Camp
Lejeune. The candidates must complete tasks such as rifle retrieval during
swimming and combat water “aerobics.” Keep in mind that these men have
already completed either Marine Corps basic training and infantry school or a
three month special operations corpsmen preparatory school and a six week field
medical service school for corpsmen.
Organizational Structure
The Marine Recon’s organizational structure has purposely been confusing and
secretive in the past, with companies reporting to different commands and
changes made regularly to command structures. At times the Marine
Reconnaissance structure has been one that is detached—with various
commanders reporting to multiple commanders in Marine divisions, Marine Air-
Ground Task Forces, Command Elements, and the Marine Expeditionary Force.
Currently there are three different Marine Recon units that are active.
Additionally, two units are part of the active reserve portion of the Fleet Marine
Force.
Author’s Note: The ever-changing organizational structure of Marine Recon
from Force Recon, to Battalion Recon and to Regimental Recon is confusing,
even to those who have worked in Marine Recon. This has been cited as an
attempt to confuse the enemy, but in reality it confuses even those who have
vested their lives to working within the recon community. The Marine Corps has
trouble deciding what it wants from Recon and other special operational forces.
Force Recon Companies do not exist in the Marine Corps at the time of this
writing. Force Recon Companies are units which report to Force Marine Corps
commanders, are special operations capable, and are both parachute and dive
qualified. There are currently “Force Recon Platoons” which are tested with
deep recon patrols. All of their platoon members are parachute qualified. Their
name, Force Recon Platoon, is a misnomer since it is not a Marine force asset.
Battalion Recon units report to division or regimental commanders and often
work more as conventional reconnaissance units. These units have combinations
of dive and parachute trained Marines, and are also special operations capable.
History
Marine Recon’s history has roots in World War II, as do many Marine-based
organizations. Recon Marines officially began their mission in 1942, and their
manpower was expanded to nearly 100 by 1943. The Amphibious Recon
Company, as it was then called, was enlisted to work in the Pacific, participating
in landings in places such as Tinian Island, Iwo Jima, and Okinawa. The Recon
team was again called upon in the Korean War and is currently being used
around the world in different military-based settings.
Fitness Needs
The Marine Corps is a running tribe, even more so in elite units. All Recon
Marines should be very good runners. The Marine Corps is really big on pull-
ups. Most Recon Marines are able to perform 20 or more pull-ups.
Reconnaissance missions require long distance foot patrolling with heavy ruck
sacks, long distance swimming for beach reconnaissance, ocean parachute
operations, or insertion via submarine. Upper body strength is also required for
mountaineering and hand-to-hand combat.
It should be noted that while upper body strength is required, Recon Marines are
endurance athletes, not power lifters.
Army Special Forces
Overview
The US Army Special Forces, better known as the Green Berets, is an elite force
that participates in a number of special operations missions. The central mission
to the Green Berets include unconventional warfare, special reconnaissance,
direct action, foreign internal defense, and counter-terrorism. The Green Berets
also perform a multitude of other tasks such as search and rescue and counter-
narcotics operations. Because the Green Berets regularly work with allied
foreign troops, having foreign language and cultural skills is often necessary.
Background
The Green Berets often report to USSOCOM or other geographic combat
command posts when on the ground in a foreign country. Green Berets often
perform secret missions, sometimes in conjunction with the CIA. The CIA’s
Special Activities Division and its Special Operations Group often recruit new
members from the Green Berets.
Mission
The mission of the Green Berets is to operate as a guerrilla force in a nation
currently being occupied. Because of this, members need to be trained in
unconventional warfare tactics. The Green Berets often train insurgency forces
in other nations. Due to the Green Berets’ work with foreign military forces,
most learn a foreign language and cultural skills. Other missions carried out by
Green Berets include counter narcotics and special reconnaissance.
Selection Process
Army Special Forces has the longest selection process of any of the special
operational forces. Just to be allowed to enter Special Forces training, there is a
highly competitive screening process. After completing Advanced
Individualized Training and US Airborne School, soldiers become eligible for
Special Forces training. Special Forces Assessment and Selection process and
Qualification Course lasts three hellish weeks. The few who pass selection must
go through specialized training. After passing selection the soldier goes through
years of rigorous training. Altogether, the process can last up to 2 1/2 years.
Organizational Structure
The Army Special Forces Command in Fort Bragg heads all Special Forces. The
1st, 3rd, 5th, 7th, 10th, 19th, and 20th Special Forces Groups are under Fort
Bragg command. Each group has 3-4 battalions, along with a group support
battalion and a chemical recon detachment.
History
The US Special Forces have their origins in World War II. Special Forces have
been used in special missions in foreign countries such as the Philippines, Korea,
Vietnam, Colombia, Panama, and Afghanistan. The US Special Forces were
officially formed in 1952 under the US Army Psychological Warfare Division.
New recruits were then trained at the Psychological Warfare School, which is
now known as the John F. Kennedy Special Warfare Center and School.
Fitness Needs
U.S. Army Special Forces have a diverse mission. They have different teams
which perform direct actions. A Special Forces dive team will need to have
upper body strength for climbing onto ships, oil derricks, piers, and other
structures while wearing heavy dive gear. They also need to be able to swim
three miles to a target and three miles back while wearing fins.
All Special Forces operators must be able to travel long distances on foot while
carrying heavy rucksacks. Since they are often training foreign indigenous allies
in guerrilla warfare, Green Berets need to possess inspirational levels of fitness
and strength. Special Forces troops need upper body strength for hand-to-hand
combat training and combat.
There is a mysterious group in the Special Forces community that falls outside
of the official command structure. I will simply call them the goon squad. I
don’t know exactly what they do, but they are extraordinarily big, muscular,
strong, and mean looking. Their workouts are probably geared more toward
power than endurance.
Army Rangers
Overview
The US Army Rangers work in small groups carrying out special operations for
the US Army. US Army Rangers operate in a number of different roles,
including air assaults, direct action, raids, airfield seizure, recovery of equipment
and personnel, and the support of general purpose forces. US Army Rangers are
well known for providing support to other military forces during missions. This
role as a backup force is something that the US Army Rangers have done
throughout their history, dating back as far as the Revolutionary War and the
War of 1812.
Background
Today’s US Army Rangers consist of the 75th Ranger Regiment which is a light
infantry combat formation under the command of the USASOC. There are
currently six battalions of Rangers, and they have served in modern wars such as
Iraq, Afghanistan, Vietnam, and Korea.
Mission
Army Rangers’ mission is to engage in direct action and close combat with the
enemy. Close combat missions are often quite hazardous, with Rangers
completing direct fire battles, raids, the recovery of special equipment and
personnel, and more. The motto of the Army Rangers is “Rangers Lead the
Way,” and Rangers often deploy to their destination with only 18 hours’ notice.
Today’s Army Rangers conduct special operations and missions in support of
other US military arms.
Selection Process
After a solider has completed Basic Training, Advanced Individual Training, and
Airborne School, he may choose to start the Ranger Assessment and Selection
Program (RASP). Since 2010, RASP has been the selection and training process
for new Army Ranger candidates. Training in RASP is extremely difficult and
designed to test individuals both mentally and physically. The program is eight
weeks long, with the first half of training seeing almost one-third of candidates
drop out.
Organizational Structure
The US Army Rangers consist of the 1st Ranger Battalion, 2nd Ranger
Battalion, 3rd Ranger Battalion, and the Regimental Special Troops Battalion.
The first three battalions have about 600 men each and operate out of a battalion
headquarters with a fire support team, medical team, communications team,
reconnaissance platoon, and ranger rifle companies.
History
The history of the US Army Rangers stretches back to the Revolutionary War
when Major Roberts Rogers developed the group to focus on stealth and
orderliness. Rogers created 28 “Rules of Ranging” of which 19 are still currently
used by the US Army Rangers. The US Army Rangers also participated in
battles with the British during the War of 1812. More modern US Army Ranger
Battalions began fighting during World War II and have fought in most major
American military conflicts since.
Fitness Needs
Army Rangers are known for enduring hardships in the field. This includes fast
tempo long foot patrols carrying heavy rucksacks with little or no food and
limited water. Rangers need to have endurance in ruck marching and running,
and for those in a dive team, swimming.
Army Delta Force
Overview
The Army Delta Force is officially known as the 1st Special Forces Operational
Detachment-Delta. The organization has gone through several name changes in
its existence. It operates under Joint Special Operations Command of the US
Army, although it receives administrative support from the Army Special
Operations Command. The Delta Force is the US military’s primary counter-
terrorism force, along with the Navy’s Naval Special Warfare Development
Group. The Delta Force works with the CIA on a regular basis to complete
dangerous anti-terror missions. The CIA also recruits new members from the
Delta Force.
Background
The Delta Force is extremely flexible and can engage in a number of different
tactical missions such as hostage rescues and direct action. However, the
primary objective of most Delta Force missions is to stop terrorist activity and
damage terrorist groups around the world. The Delta Force is known for working
in dangerous countries and in hazardous conditions.
Mission
The mission of the Delta Force is to work at the behest of US policy and
interests around the world in order to stop terrorist activity. Delta Force missions
have taken soldiers to places such as the Persian Gulf, Afghanistan, Iraq, and
Somalia. Often the group works on secret missions that are highly important to
national security.
Selection Process
The Army Delta Force traditionally recruits members from different
organizations within the Army, such as the Army Rangers and various Special
Forces Groups. In order to be considered for the Army Delta Force, a candidate
must be male, in the Army, have at least 2.5 years of service left, and be within
the E4-E8 rank. Candidates must go through an Operator Training Course which
is six months long. Candidates will learn skills such as marksmanship,
demolitions, and executive protection.
Organizational Structure
Most of the information about the Delta Force’s organization is secret and highly
protected. The Delta Force is comprised of three squadrons, the A, B, and C
Squadron. Each has between 75 and 85 operators. These are broken into small
groups of 3 troops, 1 sniper/recon troop and two direct action troops. Delta Force
operates under the Joint Special Operations Command.

History
The Delta Force was established after terrorism entered the US public
consciousness with a number of attacks in the 1970s. The goal was to create a
military unit that focused full-time on anti-terrorism. Delta Force was first thrust
into action with Operation Eagle Claw—the mission to reclaim American
hostages during the Iran hostage crisis. After the hostage crisis ended
unresolved, the US military decided to add more counter-terrorism organizations
for further support. This led to the creation of SEAL Team Six and the 160th
Special Operations Aviation Regiment.
Fitness Needs
Ironically, to enter Delta Force requires a selection process that is incongruent
with its primary mission. Along with many other screening processes,
candidates for Delta Force must undergo a several day selection process known
as “the Long Walk,” in the SOF community. The Long Walk consists of
progressively longer ruck marches carrying heavy loads. So the world’s most
elite direct action unit uses a screening process based on an extreme test of
endurance through long relatively slow marches.
Their direct action mission does not require extreme endurance, but rather quick
explosive actions on the objective such as jumping from a helicopter, breaching
walls and doors, climbing, sprinting into action, shooting, and hand-to-hand
fighting.
To get into Delta Force requires extreme mental toughness and lower body
endurance.
Air Force Pararescue
Overview
The members of the United States Air Force Pararescue are specialists with a
number of different nicknames. These Pararescuemen are sometimes called
Pararescue Jumpers or PJs for short. PJs operate under the United States Air
Force Special Operations Command as well as Air Combat Command. These
operatives work to recover personnel and provide medical treatment both in
combat and humanitarian missions. PJs are extremely versatile and have been
used in a number of different environments, including water while rescuing
NASA’s astronauts after a water landing.
Background
PJs are trained by the US Air Force and primarily work under the Air Force
umbrella. However, PJ teams can be deployed with other branches of the
military in order to complete missions as necessary. Although the perception is
that most PJs work on land and air, Pararescuemen are also trained to scuba dive,
rock climb, and transverse snowy landscapes. PJs are specially trained to deal
with a number of different hostile environments and in a variety of disciplines,
including health, intelligence, special operations, and emergency response.
Mission
The mission of the US Air Force Pararescue is to provide emergency response,
recovery, intelligence, and medical treatment to special operations on an as-
needed basis. They are primarily used in a combat search-and-rescue roles.
Selection Process
US Air Force Pararescuemen must pass stringent requirements. All members are
male and must meet high physical standards on a variety of tests. After
acceptance into the PJ Candidate Course, a candidate must finish a difficult
training regiment, beginning with an eight week Team Training Phase. Then a
22 week phase follows in the Special Operations Combat Medic Course, and
finally, a 20 week phase in the Pararescue Recovery Specialist Course is
completed before beginning work as a Pararescueman.
Organizational Structure Pararescuemen operate out of Air Combat Command
Units. Each unit is comprised of a Wing which is based out of a particular
geographic area. The 18th Wing is based out of the Kadena Air Base in
Okinawa, Japan. The 106th Rescue Wing is based out of the Francis S. Gabreski
Airport in New York. Each Wing has a subordinate Rescue Group with further
subordinate Rescue Squadrons.
History
As with many other military organizations, US Air Force Pararescuemen have
roots in World War II. The military determined there was a specific need for a
highly trained rescue force. Since then, rescue teams have been used in almost
every subsequent US military conflict such as Vietnam, Korea, and the Gulf
War.
Fitness Needs
Pararesuemen need to be able carry heavy rucksacks for long periods, be
excellent swimmers, and have upper body strength sufficient for carrying
wounded troops for long distances.
 Air Force Special Operations
Command Combat Controllers

"First There"
Overview
Air Force Special Operations Command (AFSOC) Combat
Controllers are trained for two functions: to operate on a special
operational basis and as certified FAA air traffic controllers. AFSOC
Combat Controllers have the difficult mission of establishing air
safety protocols in a military environment. They must deploy into
hazardous environments and then establish assault zones for US
troops, along with providing the kind of air support services needed
for aircraft in the field. These services include traffic control, fire
support, special recon, and humanitarian assistance.

Background
AFSOC Combat Controllers are trained in a number of different
tactics and operational skills. They must remain qualified in the latest
developments in air traffic control. Coordinating attacks in hostile
environments is no easy task, and it often requires skills associated
with other military organizations. Combat Controllers must be skilled
at gathering and working with intelligence about enemy positions and
tendencies while conducting operations for the Air Force.

Mission
AFSOC Combat Controllers are primarily coordinators. Their
mission is to coordinate aerial based operations in order to make them
safer for US troops. Coordination operations can take on many forms
and might manifest as conducting air traffic control, fire support,
counter-terrorism, foreign internal defense, special recon,
humanitarian assistance, command and control, and even direct
action.

Selection Process In order to become a member of the AFSOC Combat
Controllers, a trainee must complete a 35 week program. The training
consists of a Combat Control Orientation Course, a Combat Control
Operator Course, training days at the US Army Airborne School, US
Air Force Basic Survival School, and the Combat Control School.
Advanced training on tactics is taught at the Special Tactics Advanced
Skills Training program in Florida, with additional advanced training
taught at the US Army Military Freefall Parachutist School and at the
US Air Force Combat Divers School.

Organizational Structure After completion of AFSOC Training,
graduates are assigned to a Special Tactics Squadron under the
command of the Air Force Special Operations Command. Active
Duty units include the 24th Special Operations Wing which houses
four Special Tactics Groups. Each of these groups has at least one
Special Tactics Squadron under its command.

History
Combat Controllers’ history began in World War II when the US
military determined there was a need for a specialized team who could
organize airborne operations to make them safer, faster, and more
efficient. At the time they were called “Pathfinders” and worked as
advance teams, placing beacons and other equipment to help US
planes find their way in hazardous environments. In the Korean War,
these teams became modernized, using more electronic equipment and
moving to full placement under the Air Force umbrella. Combat
Controllers have had a presence in current conflicts such as the wars
in Iraq and Afghanistan.
U.S. Navy SEALs
Overview
SEAL stands for Sea, Air, Land Teams. Navy SEALs are specially trained to be
able to operate in a variety of different environments, including the maritime
environments for which the Navy is known. The Navy SEALs form half of the
Naval Special Warfare community, while the Naval Special Warfare Combatant-
Craft Crewman form the other half. Both groups are headed by the Naval Special
Warfare Command. The Naval Special Warfare Command operates as the naval
portion of the US Special Operations Command.
Background
SEALs are known to complete difficult tactical missions protecting US interests
around the globe. Navy SEALs work with other Department of Defense assets,
foreign military and civilians, and the CIA. Navy SEALs are also known to
assist allied special forces in missions, working with groups such as the British
Special Air Service.
Mission
Navy SEALs are highly trained for a variety of different areas of combat. Navy
SEAL missions include anti-terrorism operations, direct action, unconventional
warfare, special reconnaissance, information warfare, counter-drug operations,
personnel recovery, and other tactical missions. What separates Navy SEALs
from other military forces is that in most situations the SEALs attack from the
sea and then return to the sea. SEAL teams usually operate in secret, using small
forces that are difficult to detect.
Selection Process
Each potential Navy SEAL goes through a rigorous training process. This
process usually takes about a year, culminating in the trainee being awarded
Special Warfare Operator Naval Rating, Navy Enlisted Classification, or the
designation of Naval Special Warfare Officer. The training is composed of a
multitude of different courses including Basic Underwater Demolition school, a
SEAL Qualification Training program, and a course in parachuting. After
completing the SEAL Qualification Training, new SEALs undergo an additional
18 month period of specialized training before their first six month deployment.
Organizational Structure Navy SEALs comprise only a small percentage of all
Navy personnel. Half of Navy SEAL personnel are based out of Naval
Amphibious Base Coronado, California, while the other half is based out of
Virginia Beach, Virginia. The Naval Special Warfare Command (NSWC) heads
the Navy SEALs, SWCC, and SDV personnel. Its subordinate commands are
NSW Groups 1-4, with eight Navy SEAL teams. Each SEAL team is assigned a
different geographic responsibility.
History
The inception of the NAVY SEALs began in World War II with the
transformation of Naval Combat Demolition Units into Underwater Demolition
Teams (UDT). The responsibilities of UDTs expanded during the Korean War.
After the Bay of Pigs incident, President Kennedy recognized the need for fast-
acting special operational forces ready to work under conditions of
unconventional warfare. Subsequently, he authorized National Security Action
Memorandum 57 which led to each branch of the military creating a counter-
insurgency force, with Navy UDT personnel creating the first Sea-Air-Land or
SEAL teams. In January of 1962, the first SEAL teams were commissioned.
Fitness Needs
Navy SEALs are first and foremost frogmen. They need to be able to swim long
distances and then climb out of the water onto ships, oil rigs, or piers wearing
heavy dive gear, carrying weapons and demolitions and be able to fight. After
that, they must be able to swim back. Every SEAL operator is tested
periodically on the ability to perform a swimmer attack against a ship carrying
magnetic mines. Each is expected to swim six miles while under full load.
Although SEALs are renowned for their ability to compass swim underwater for
hours, they also need upper body strength for climbing and hand-to-hand
combat.

References

This chapter was composed of excerpts from the companion book

Elite Units of the U.S. Military: A photographic primer to special
warfare and elite units of the U.S. military.

To purchase this or any of our other books got to our book store at
http://specialwarrior.com/store/

Chapter Four: The Dangers of Extreme
Exertion
The Dangers of Extreme Exertion
Rhabdomyolysis
Extreme physical exertion can result in severe illness, permanent impairment,
organ failure, and death. Exceptional metabolic injuries can occur in the young
and old, as well as in very fit individuals. While there are many potential causes
of exertional injury (heart failure, stress fractures, heat stroke, acute dehydration,
kidney failure, compartment syndrome, and stroke), this chapter will focus on a
condition known as rhabdomyolysis or ”rhabdo” as it is often referred to for
short.
Rhabdomyolysis is a condition characterized by muscle breakdown which
releases the intercellular components of muscle cells into the blood stream
(where they do not belong). One of those components, myoglobin, is
particularly damaging to the kidneys and will result in dark urine. The kidneys
are designed to filter small substances from the blood stream. However, the
contents of these damaged muscle cells are relatively large and will clog the
kidneys which can result in devastating illness and death. Liver damage has also
been cited as a result of overexertion.
Sudden increases in physical exercise can result in the muscle breakdown that
causes rhabdomyolysis. While swimming, running, calisthenics, football,
soccer, and virtually any kind of fitness endeavor can cause rhabdomyolysis,
high intensity workouts that combine weights, gymnastics, running, and
calisthenics in timed events are particularly risky.
Athletes who may be fit and high performers in conventional fitness programs
might find that their particular type of fitness does not translate to the type of
fitness that is found in special operational workouts or in cross-fitness centers.
Being a good swimmer, runner, and weightlifter can give athletes a false sense
of security and tempt them to jump into an exercise program for which they are
not prepared. No one, no matter how fit they believe themselves to be, should
radically change their workout program. Gradual changes over time will allow
the body to adapt to new stresses. Maintaining adequate hydration and resting
sufficiently between workouts are also protective measures that will help prevent
rhabdomyolysis.
Being fit has its own risk factors. Someone who is competitive and fit may be
inclined to jump into a new workout program with vigor. To adapt to the
demands of a new program or training methodology (like performing workouts
for time or as many repetitions as possible) may take several weeks or months
depending on your level of fitness. The danger with those who are fit, proud,
and competitive is that they will ignore warnings and over-train. Additionally,
those who have a history of high levels of fitness, but have let their fitness wane,
may attempt to jump back into a fitness program at the same level of exertion as
they had once attained.



The Signs and Symptoms of Rhabdomyolysis 1. Muscle pain (which may be

severe) 2. Dark urine 3. Confusion 4. Fever 5. Rapid pulse 6. Nausea 7.

Vomiting 8. Abdominal pain 9. Swelling 10. Weakness 11. Loss of

consciousness 12. Kidney failure and the inability to urinate Steps to Prevent

Rhabdomyolysis 1. Get medical approval before beginning any exercise

program. Be honest with your physician when explaining the type of program
you intend to pursue.
2. Stay hydrated. Drink plenty of water.

3. Gradually add high intensity components to your workouts over weeks and

months.
4. Rest between high intensity workouts. Mingle light workouts and days of

total rest between days with rigorous workouts.

5. Do not perform high intensity workouts if you are taking statins,

antipsychotics, or other drugs that have been linked to causing

rhabdomyolysis.
6. Receive professional coaching from a certified health and fitness expert.

Take Action if Someone has Signs of Rhabdomyolysis Anyone showing signs
of rhabdomyolysis needs to hydrate and get to an emergency room as soon as
possible.

Other Causes of Rhabdomyolysis 1. The use and abuse of drugs and alcohol

2. Crush injuries to muscles 3. Excessive or prolonged muscle compression

4. Seizures 5. Infections (both viral and bacterial) 6. Hyperthermia (high

body temperature) 7. Muscular dystrophy 8. Electrical shock Exertion injuries

are real and dangerous. Sensible and gradual introduction of progressively

higher levels of fitness are protective, but there are some people who should
never perform high intensity exercise. Obtaining a physical examination and
medical approval from a physician is mandatory before beginning any exercise
program or substantially changing your exercise program.
Figure 1. This image depicts the color of urine. Every athlete should
be educated on observing the color of their own urine and be able to
detect dehydration and a possible medical emergency.

Note: Those taking statin drugs (medications intended to control high levels of
cholesterol in the blood) are at a much higher risk for developing
rhabdomyolysis.

Stress Fractures Bones become stronger when loads are

placed upon them, but the increase in load must be
gradual and implemented over time. A sudden increase
in load, be it from increased running, marching, loading
by compressive weight, or other physical stresses can
lead to stress fractures and bony edema (swelling and
inflammation) within the marrow of the bone.
To reach elite levels of fitness is a process that is years in the making. Training
(running and marching) mileage should be increased gradually over months and
years. Cardiovascular fitness, exertional stamina, and muscular strength can
increase relatively quickly while bone, joints, tendons, and ligaments are slower
to strengthen and adapt to an increase in training loads.
Tendonitis Tendons, like bones, respond best to a
gradual increase in training load. Sudden increases in
workload can cause inflammation and pain in the
tendons.
Vertebral Endplate Fractures The bones of your spine
are susceptible to injury much like stress fractures. The
endplates of the vertebra may develop microfractures and
result in bony edema within the vertebra. These end plate
fractures may not be visible on X-rays.
Figure 2. Microfractures of the vertebral endplates can occur as a
consequence of a sudden increase in repetitive compressive forces
upon the spine, a fall, or a sudden or excessive loading of the spine
with weights.

Figure 3. Endplate fractures and the resulting bony edema can lead
to a deep bony ache which may persist for months after an injury.

Figure 4. Excessive sudden loads on the spine, like an
inappropriately executed box squat, can cause an overt injury to the
vertebral endplate which can be painful and undetected on X-ray.

Dehydration Dehydration occurs when the body lacks

sufficient fluid to complete normal physiologic functions.
Dehydration results from consuming insufficient water to
replace the fluids excreted. Dehydration can occur with
extreme or prolonged exertion especially when performed
in a warm environment. Athletes should drink plenty of
water, particularly when exercising in hot weather.
Heat Stroke Heat stroke is an extreme heat injury which
can lead to brain injury and death. It occurs when the
body’s core temperature is elevated. A clinical diagnosis
of heat stroke is made when the core temperature (rectal
thermometer) measures at least 105 degrees Fahrenheit.
Heat stroke occurs when exercising in hot weather. One
of the warning signs of heat stroke is the lack of
sweating. The likelihood of having heat stroke is
elevated in persons who are dehydrated.
The symptoms of heat stroke include: 1. Headache 2. Disorientation 3.

Dizziness 4. Hot, dry, red skin 5. Nausea and vomiting 6. Weakness 7.

Rapid shallow breathing 8. Unconsciousness Heat stroke is a medical

emergency which requires medical treatment and cooling of the core

temperature.

Conclusion While moderate exercise has been shown to

have significant health benefits, extreme exercise has the
potential to cause bodily harm. Athletes should gradually
advance the tempo, duration, and intensity of exercise as
they advance toward their performance goals.
Overexertion injuries are real, and every athlete should be
mindful of potential harm.


Chapter Five: Limitations of Matter
 Limitations of Matter
One of the problems I have with group crossfitness classes is the one-size-fits-all
mentality which permeates many of these franchised crossfitness gyms. Not
everyone can perform a deep squat or an Olympic snatch.
In elite military units those who are prone to injury are weeded out. By the time
a candidate completes the selection process and training to be a Green Beret,
SEAL, Ranger, Recon Marine, SARC (Special Amphibious Reconnaissance
Corpsman), Pararescue airman, Marine Raider, or other elite unit, they have
been vetted. They are not fragile. However, once trained and vetted, we do not
want to risk injuring these valuable assets.
The time to make SOF troops is before you need them. In World War II the
United States went to war, trained a military, and built the most massive Army,
Marine Corps, Navy, and Air Force the world had ever seen. This all took place
in a four year period. This was quite an amazing accomplishment from our
greatest generation. Could we accomplish that feat at this point in time?
Probably not.
Today the high tech ships, submarines, and aircraft take years to build.
Likewise, SOF troops take years to train and even longer to mature into seasoned
and capable operators. Since we go to war with the military we currently have,
and cannot readily replace what we have, in regard to SOF troops, it is important
that we do not injure these troops with fitness or training routines.

Olympic Lifting
Successful Olympic weight lifters have unique body types. Not everyone has
the genetics to be a successful and safe Olympic weight lifter. The combination
of hip joint, thoracic spine, foot/ankle, and shoulder mobility must be coupled
with shoulder stability and power.
Those with shallower hip sockets will have a greater range of hip motion and are
genetically better suited for performing Olympic lifts and squatting motions.
Those with deep, more stable hip joints are no less capable athletes, but they
probably won’t be great Olympic lifters or proficient at performing deep squats.
Proper technique is imperative while performing these lifts, and proper
technique requires coaching. While not everyone has the genetics to perform the
clean and jerk to high levels of performance, most SOF athletes should be able
to perform this exercise even if they must modify their technique.

Figure 1. Olympic weight lifting has great value in enhancing

athleticism, but not everyone can safely perform Olympic lifts.

Squatting
Squatting motions are a key component of most of the workouts in this book, but
not everyone can or should perform deep squats. Limited range of motion of the
hips, knees, and ankles will adversely affect the ability to squat. Some lost
motion can be restored through stretching, chiropractic, and physical therapy.
However, some restrictions of joint motion are anatomical (versus functional)
and cannot be improved. Deep hip sockets, old hip, knee, or ankle injuries, or
surgeries can impede joint motion. In regard to ankle motion, I have found that
troops who wear stiff boots for most of their day tend to have a functional loss
of dorsiflexion (flexion of the foot upward). This can be treated through
stretching and chiropractic manipulation of the foot.
Those who are unable to squat deeply without their lower back curling into a
flexed position may have limited hip motion. Some people are not able to squat
down so their thighs are parallel with the ground. In effect, attempting to go into
a deep squat would place them at greater risk for injury.

Figure 2. Squatting motions are fundamental to most functional

fitness programs.
Figure 3. Properly executed weighted squats add a valuable
component to most strength programs.

Figure 4. A properly executed squat should include (1) an arch in the

lower back, (2) head up, and (3) heels on the ground and the shins
near to perpendicular to the ground.

Thoracic Spine Motion
Thoracic spine (the portion of the spine with ribs attached to it) motion is
required for all end range shoulder motions. End range shoulder motions
include overhead pressing, clean and jerk, pull-ups, hand stands, and other
overhead lifts. If the thoracic spine lacks significant motion, there is a much
greater likelihood of having shoulder impairment. Shoulder injuries are
particularly prevalent when performing exercises like kipping pull-ups and the
overhead snatch. Loss of thoracic motion or a hunched upper back (increased
kyphosis) can be treated through manipulation or in some cases by rolling the
thoracic spine over a foam roller or gymball.

Thoracic Joint Manipulation
Thoracic joint manipulation might be the simplest answer to reducing pain in an
impinged shoulder. In a 2009 study by Strunce and colleagues, a thoracic spinal
manipulative thrust was performed on a sample of 56 individuals with
symptomatic shoulders from impingement. After two days, there was a
significant decrease in pain levels in over 50 percent of individuals.
The crossfitness emphasis on pull-ups and overhead lifting may produce a glut
of shoulder injuries from otherwise dormant thoracic and shoulder impairments.
By recognizing the functional relationship between the thoracic spine and the
shoulder joints, we can help athletes remain active and pain-free as they engage
in their preferred activities.
Figure 5. A normal flexible spine will allow normal shoulder motion
during overhead activities (left). Reduced spinal motion will impede
normal shoulder motion (center). Forcing the shoulder overhead,
even though impeded by increased kyphosis (hunched upper back) or
loss of spinal motion, will result in shoulder impingement.

Figure 6. Those lacking sufficient thoracic spine motion will have
impeded shoulder function. In addition to chiropractic manipulations
to the thoracic spine, the use of a foam roller can enhance thoracic
spine mobility which in turn will improve shoulder motion and
function. This schematic shows the effect of a foam roller in
mobilizing the thoracic spine and opening the chest wall.

Adapt Exercises to Overcome Impairment
While permanently impairing deep hip flexion, anatomical variants such as deep
hip sockets may actually be beneficial to protecting the hip from injury. In any
case, exercises should be adapted to individuals. If someone has an anatomical
barrier to performing a deep squat, then a shallow squat is preferred. If an
athlete is unable to perform an exercise without pain, that exercise should not be
implemented. There is no one-size-fits-all exercise program. Specific
adaptations should be made for specific individuals.

Exercises That are Difficult to Perform Safely

Figure 6. The tire flip is an exercise that virtually no one can

perform safely. To get down low enough to get your hands under the
tire, most athletes flex their lower back into a dangerous posture. By
repeating this deep flexion under load, there is an increased
likelihood of lower back disc injury.

While some people cannot perform certain exercises correctly, there are other
exercises that virtually no one can do properly. The tire flip is one of those
exercises. To get down low enough to lift the tire, most athletes need to flex
their lower back into the deleterious position of spinal flexion. Repeated flexion
under load is a major cause of lumbar (lower back) disc injuries. To add insult
to injury, this exercise is usually performed as a timed event with the participant
racing to complete the task quickly. In searching the internet for images of tire
flipping, I could not find one photo of a properly performed lift of this exercise.

Figure 7. To perform the tire flip safely would require the athlete to
maintain an arch in the lower back while bending deeply with the
hips. This type of proper lifting requires conscious discipline and
concentration throughout the exercise. Unfortunately when racing or
performing this exercise for time, proper technique almost always
suffers.

I have excluded tire flips, Olympic snatches, and kipping pull-ups from the
routines in this book. I have also excluded timed strength events. I know of one
very fit disciplined Special Forces NCO who permanently injured his back
performing heavy deadlifts as part of a timed event. Power and strength need to
be judiciously coupled into cardiovascular programs of fitness.
If you need additional convincing of the dangers of ill contrived exercise
programs, I invite you to search YouTube for these terms: “Snatch fails,” “So
you want to try crossfit?” or “Crossfit fails.”
The next few images reveal the need for upper body strength to pull armed men
with heavy gear from the water onto ships (possibly while moving at speed) or
into helicopters. The strength gained by performing controlled pull-ups is much
more transferable to the real world than kipping pull-ups.

Figure 8. Climbing a rope ladder from the ocean after an operation.

Figure 9. Ship boarding.
Figure 10. Ship boarding from a high speed assault craft.
Squat Assessment References
Myer, Gregory D., Kushner, Adam M., Brent, Jensen L., Schoenfeld, Brad J.,et
al. The back squat: a proposed assessment of functional deficits and technical
factors that limit performance. Strength & Conditioning Journal. December 2014
- Volume 36 - Issue 6 - p 4–27
Thoracic-Shoulder References
Borstad JD, Ludewig PM. The effect of long versus short pectoralis minor
resting length on scapular kinematics in healthy individuals. Journal of
Orthopedic Sports Physical Therapy, 2005;4:227-238.
Codman EA. The Shoulder; Rupture of the Supraspinatus Tendon and Other
Lesions in or About the Subacromial Bursa. Thomas Todd, Boston, 1934.
Crawford HJ, Jull GA. The influence of thoracic posture and movement on range
of arm elevation. Physiotherapy Theory and Practice, 1993;9:143-148.
Crosbie J, Kilbreath SL, Hollmann L, York S. Scapulohumeral rhythm and
associated spinal motion. Clinical Biomechanics, 2008;23:184-192.
DeFranca GG, Levine LJ. The T4 syndrome. Journal of Manipulative and
Physiological Therapeutics, 1995;1:34-37.
Greenfield B, et al. Posture in patients with shoulder overuse injuries and
healthy individuals. Journal of Orthopedic Sports Physical Therapy, 1995;5:287-
295.
Kibler BW. The role of the scapula in athletic shoulder function. The American
Journal of Sports Medicine, 1998;26:325-337.
McClure PW, Michener LA, Sennett BJ, Karduna AR. Direct 3-dimensional
measurement of scapular kinematics during dynamic movements in vivo. Journal
of Shoulder and Elbow Surgery, 2001;10:269-277.
Stewart S, Jull GA, Ng, JKF, Willems JM. An initial analysis of thoracic spine
movement during unilateral arm elevation. Journal of Manual & Manipulative
Therapy, 1995;3:15-20.
Strunce J, et al. The immediate effects of thoracic spine and rib manipulation on
subjects with primary complaints of shoulder pain. Journal of Manual &
Manipulative Therapy, 2009;17:230-236.
Theodoridis D, Ruston S. The effect of shoulder movements on thoracic spine
3D motion. Clinical Biomechanics, 2002;17:418-421.

Chapter Six: Abdominal Bracing
 Abdominal Bracing
In an attempt to maximize the impact of spinal stabilization exercises,
researchers have been studying various core activation strategies. Research has
lit upon one particular mechanism for activating the core muscles with the
effects of protecting the spine from injury and enhancing athletic performance.
This mechanism is called bracing. Bracing of the core involves an isometric
stiffening of the abdominal core muscles.

Figure 1. Bracing of the core involves an isometric stiffening of all

the muscles of the core.
Figure 2. Bracing does not isolate muscles of the core, but rather
engages all of the muscles in a global stiffening and bracing of the
abdominal muscles.

Figure 3. To replicate the bracing concept, stiffen your abdominal

muscles as if you were about to be punched in the gut. Bracing in
anticipation of receiving a punch is equivalent to bracing or
stiffening.

What is Abdominal Bracing?
Abdominal bracing is tensing of all the abdominal musculature: all the layers of
the abdominal muscles are tensed as if preparing to be punched in the abdomen.
This creates a crisscrossing mesh of stabilizing vectors steadying the spine in all
directions. This is what spinal researcher, Dr. Stuart McGill, refers to as
superstiffness.
Abdominal stiffness allows us to transfer power, inhibit excessive spinal motion,
and protect the spine from injury. It also has the added stabilizing effect of
increasing the intra-abdominal pressure which in turn further enhances the
stability of the spine.

Figure 4. During extreme exertion such as heavy lifting or pushing,

we instinctively stiffen the core in preparation for the exertion.

It is Intuitive
When you prepare for a heavy lift or to push a vehicle, what do you instinctively
do in preparation for the effort? You instinctively brace your abdominal
muscles.

Figure 5. When performing complex athletic movement patterns such

as the clean and jerk, there is a concert of muscle activation, muscle
inhibition, and spinal stiffening which must occur in a coordinated
sequence. Practicing these types of motion patterns should reinforce
reflexive stiffening and core bracing without conscious thought.

Athletic Performance Training
When performing an athletic lift like the deadlift, the Olympic clean and jerk, or
the squat, there is an instantaneous stiffening and bracing at precisely the right
time during the lift which occurs without conscious thought. Coaches and
trainers should encourage athletes to use proper form and engage in abdominal
bracing.
In athletics the timing of abdominal bracing is important. An athlete should be
trained to maximize the natural, momentary reflexive stiffening of the core
during an athletic motion. If an athlete tried to constantly stiffen and brace the
core, it would impede athletic performance. Imagine the functional impairment
of a golfer trying to swing a golf club while maintaining a constant stiffening of
the core. It would impair the resulting swing. The golfer should have a relaxed
core until momentary reflexive stiffening maximizes power and protection.
When training pain-free athletes, the goal is to enhance performance and prevent
injury. We want to enhance the reflexive stiffness of their core. This can be
accomplished through several functional exercises and by having athletes
practice their form during actual athletic activity.
Functional athletic weight lifting exercises such as the clean and jerk, kettlebell
swings, medicine ball throwing and catching, battle ropes, sled pulling and
pushing, and some pulley exercises can have a training effect which enhances
athleticism and injury protection. These exercises are described in chapter
eleven: The Exercises.

Conclusion
Abdominal or core bracing increases spinal stiffness and activates the protective
muscles of the core. When training to enhance athletic performance, utilize a
program which equips the athlete to subconsciously react to perturbation and
power projection with momentary core muscular stiffening and bracing followed
by immediate slackening and relaxation.

References 1. Hodges PW, Richardson CA. Inefficient muscular stabilization of
the lumbar spine associated with low back pain: a motor control evaluation of
transverse abdominis. Spine 21(1996): 2640-2650.
2. Hodges PW, Richardson CA. Altered trunk muscle recruitment in people with
low back pain with upper limb movement at different speeds. Archives of
physical medicine and rehabilitation 80(1999): 1005-1012.
3. Vera-Garcia J, Elvira J, Brown S, McGill S. Effects of abdominal stabilization
maneuvers on the control of spine motion and stability against sudden trunk
perturbations. Journal of Electromyography and Kinesiology 17(2007): 556-567.
4. Cholewicki J, Juluru K, McGill, S.M. Intra-abdominal pressure mechanism
for stabilizing the lumbar spine. J Biomech 32(1999): 13-17.
5. Cholewicki J, Juluru K, Radebold A, Panjabi MM, McGill S.M. Lumbar
spine stability can be augmented with an abdominal and/or increased intra-
abdominal pressure. Eur Spine J 8(1999): 388-395.
6. Cresswell, AG, Thorstensson A. Changes in intra-abdominal pressure, trunk
muscle activation, and force during isokinetic lifting and lowering. Eur J Appl
Physiol 68(1994): 315-321.
7. Grenier SG, McGill SM. Quantification of lumbar stability by using two
different abdominal activation strategies. Arch Phys Med Rehabil 88(2007): 54-
62.



Chapter Seven: The Problem with Sit-ups
The Problem with Sit-ups (and other
exercises)

Most of what we have believed about how to train the abdominal muscles is
wrong. We used to believe that abdominal muscles were designed to flex the
trunk and that sit-ups prevented lower back pain. While the rectus abdominis
muscles (the muscles which comprise the six pack appearance of defined
abdominal muscles) can flex the spine slightly, the network of abdominal
muscles is better equipped to resist excessive spinal motion and to transfer
power.

Figure 1. The network of abdominal and core muscles provide a wide variety of
vectors which allow for stabilization of the spine and transfer of power from the
lower extremities through the torso to the upper extremities.

The spine is not a hinge joint like the knee or elbow. It is a flexible column. Yet
for at least the past century, mainstream physical culture has targeted the
muscles which stabilize the spine with exercises that flex and extend it as if the
spine was a hinge joint. Excessive flexion and extension of the spine, especially
when under load, can cause disc damage resulting in herniation, bulging, and/or
degenerative changes.

The muscles which support the spine are best trained using exercises that
develop reactionary functional spinal stiffness. They are not designed for great
changes in length like the biceps or triceps muscles. Instead, they are more like
springs which provide a marginally flexible absorption of external forces and
allow for transfer of power from the hips to the upper extremities. Can you think
of anytime in athletics, work, or normal activities in which you would need to
replicate the motion or function that is trained while performing a crunch or sit-
up? Probably not.

Figure 2. In natural movement patterns the abdominal muscles do

not repeatedly flex. They stiffen to provide a fixed platform for
transferring power from the legs through the torso to the arms. This is
the function of the abdominal core. These muscles should be trained
to maximize that function.

Between each of the vertebrae (spinal bones) is a cartilaginous disc. The disc
has a gel center which remains in the center of the disc while in the neutral
position with a mild lordosis (arch). Excessive or repeated spinal flexion, as
occurs when performing sit-ups, causes a disruption within the disc. Over time
this disruption progressively worsens. Eventually the disc migrates back and a
disc bulge, herniation, or other derangement occurs. Also, since repeated flexion
of the torso does not replicate or translate benefit to normal patterns of
functional movement, it may be enforcing dysfunction.
Sit-ups and crunches should never be used to treat lower back pain. They
actually re-create the mechanism of injury for most back pain sufferers through
repeated and prolonged flexion.

Figure 3. Between the vertebrae are cartilaginous discs. The disc

has a gel center which remains in the center of the disc while in the
neutral position with a mild lordosis (arch). Excessive or repeated
spinal flexion, as occurs when performing sit-ups, causes a disruption
within the disc. In time, this can lead to a disc bulge, herniation, or
other derangement.

Figure 4. Sit-ups and crunches repeatedly flex the spine and have a
high potential for lumbar disc injury.


Figure 5. Incorporating a twist into a sit-up or crunch combines two

deleterious motions with minimal if any training benefit.

Figure 6. In the early stages of training, simple stiffening exercises

are preferred. These are superior to exercises that produce excessive
spinal flexion, extension, or twisting. See chapter six for additional
information on preferred exercises for strengthening the core.


Figure 7. Curling the spine forward to stretch the hamstrings can

overstretch the spinal ligaments and facilitate or create disc injuries.
This common exercise is injurious and should be avoided.


Chapter Eight: Rest and Recovery
 Rest, Recovery, and Life Balance
Lack of physical training is not the limiting factor in enhancing athletic
performance. Recovery is the limiting factor. It does not matter how hard you
train if you do not maximize your physical recovery through intelligent
optimization of rest periods. More is not always better. Sometimes more is just
more. Lack of adequate recovery leads to injury, dysfunction, and illness.
As you look over the workouts found in this book, you will note that some
workouts are more rigorous than others, and some are not very hard at all. This
is intentional; you should not perform to maximal exhaustion every day. There
should be hard days, easy days, and rest days.
Additionally, certain body parts are prone to injury when exercises are paired
incorrectly. For example you would not want to mix overhead presses, pull-ups,
and swimming freestyle and butterfly sprints in one workout or even on
consecutive days. This combination would increase the likelihood of shoulder
injury.
Ideally there should be one rest day for every three days of working out. The
rest day could be a day with some diaphragmatic breathing exercises and
biofeedback training (using an automated vital signs machine to learn to
maximize oxygen uptake, slow pulse and respiration rates, and lower your blood
pressure). Biofeedback and diaphragmatic breathing will help in athletics,
diving, and shooting.
Figure 1. Sample chart depicting workout days and rest days.
Example 4 shows the workout schedule on a five day work week.

Sleep
Anyone who has ever been in an SOF unit has learned to function without sleep.
Most operators believe they can function at top form with less sleep than the
general population and that they do not need more than four or five hours of
sleep per night. This is not true. Regardless of training, everyone performs
better with eight or more hours of sleep per night.
There is no task that is not hindered by lack of sleep or improved by getting
more sleep. Do not believe the lie that some people need only four to five hours
of sleep per night. Studies have shown that sleep deprivation can reduce
cognitive function as much as drunkenness.
Cortisol and Leptin
Cortisol is a stress hormone which is released when we have too little sleep, too
much stress, or too much exertion. In fact the body begins to produce cortisol
after 40 minutes of continual exercise. Excessive cortisol production is
responsible for the wasting of muscles and the distribution of fat in the belly.
Leptin is the substance which signals satiety (tells us when we are full). Leptin
production is reduced when you lack adequate (seven or more hours) sleep.
There are several high quality studies which have linked obesity to lack of sleep.
Life Balance
Recovery is more than sleep or rest between sets or events, or even days off.
Recovery involves the restoration which takes place when there is absolute
balance in your life, when you have true respite as well as spiritual and mental
rest. We need days off and sometimes weeks off. We need time to rekindle
relationships and family ties. There needs to be balance and purpose in a
warrior’s lifestyle. Love, friendship, and fellowship are part of the recovery
process from training and operations.

Figure 2. Continually adjust your workouts, rest, and priorities in the
pursuit of the elusive concept of optimal performance.

Chapter Nine: Shallow Water Blackout and
Drowning
 Shallow Water Blackout and
Drowning Drowning from shallow
water blackout occurs with little
warning, even in trained breath-hold
divers. Every year divers from around
the world die in breath-holding
accidents. Shallow water blackout is
caused by a lack of oxygen during a
breath-hold dive, usually occurring in
less than three meters of water. The
diver may pass out unexpectedly and
drown if not immediately rescued.
Shallow water blackout and drowning can happen to anyone regardless of fitness
level and diving experience. It can and has happened to Navy divers, Marine
Recon divers, competitive swimmers, champion spear fishermen, and essentially
anyone who free dives. Breath-hold diving is dangerous.
Whenever anyone trains for breath-hold diving, there should be a designated
safety diver and a vigilant observer who are not performing breath-holding.
Repeated breath-holding without allowing for full recovery between breath-
holds creates an accumulating and increasing oxygen deficit and an excess of
carbon dioxide (CO2). This dangerous combination accounts for the greater
mortality rate in breath-hold divers. In most drowning cases the victim can
survive 6-8 minutes without oxygen, but if someone has already depleted their
oxygen reserve through repeated breath-hold dives, brain damage will occur
much sooner. Brain damage and death can occur in 2½ minutes.
Mechanism of Drowning 1. Hyperventilation prior to diving artificially lowers

the level of CO2 in the lungs and blood. Normally an increase in C02 compels
us to breathe. Hyperventilation dampens the natural urge to breath.
2. As a dive progresses, oxygen is depleted. If the diver does not surface to

breathe in time, he will lose consciousness.

3. Drowning occurs when the unconscious diver attempts to inhale and

aspirates water. Without immediate rescue, the diver will die.

Safety Tips for Breath-Holding 1. Never swim alone. Have a designated

observer watch breath-holding. Do not rely on a lifeguard.

2. The designated observer should not participate in breath-holding, should

have a phone, and be trained in CPR.

3. Do not play breath-holding games.

4. Allow for complete recovery between breath-holds.

Figure 1. Navy frogmen operating a mini-submarine.

Figure 2. Here I am on the deck of a submerged submarine, USS
Barbel (SS-580), during a submarine insertion. This photo was taken
moments before I had a near fatal diving accident. This near-
drowning event left me without air for several minutes while tangled
on a moving submarine.

Conclusion Military combat swimmers are fit and trained, but in every breath-
hold training evolution they are supported by medical personnel, safety
swimmers or divers, and lifeguards. The underwater breath-hold workouts in
this book are intended to be used only by military divers with appropriate
support. For all others, this is intended to be used for entertainment purposes
only.

Chapter Ten: Staying Fit While on Deployment
 Staying Fit While on Deployment
One of the quandaries found in the military is the problem of staying fit while
deployed. For the naval forces this may be while transporting on a ship or
submarine for protracted periods of time. For all services, being forward
deployed can limit a unit’s ability to stay fit. This is especially true for
conventional forces or special operational forces deployed to a fire base down
range.

Figure 1. The author’s Marine Recon team in the well deck of a ship
preparing for a physical training session while transiting from the
Philippines to Korea, (circa 1970s).
Figure 2. Pull-up and bar dip workout after a day of shooting at Naval
Special Warfare training facility in Niland, California. In this photo
are two Recon Corpsman (left) who were embedded in a SEAL
platoon, a Navy SEAL, and an Army Ranger Jump Master (circa
1980s).
Figure 3. A Marine Corps combat swimmer entering the escape trunk
of a submarine after transporting to a target. Space on submarines is
limited, and SOF units transporting on them need to be innovative in
developing programs of exercise. In this case we transported as
cargo on this submarine, sleeping on kapoks (life vests) on top of
torpedoes in a very crowded torpedo room.

Figure 4. When operating “down range,” the mission at hand is
more important than workouts. However, the principle of Specific
Adaptation to Imposed Demands (the SAID principle) will ensure that
the physical needs of the mission are sustained. Nothing prepares you
for long patrols in the jungle more than actually performing long
patrols in the jungle.

Shipboard Fitness
Most ships have weight rooms, treadmills, and some space to exercise. While
area on a ship is limited, with a little imagination it is quite possible to stay fit
while at sea. Even though there is weight equipment on a ship, the exercise
facilities are overcrowded. It is helpful and advantageous for units to bring some
of their own equipment to enhance their workouts.
On larger ships, such as carriers or troop transports, you can expect to have
enough deck space to run. It may take thirty or forty laps to get a workout, but at
least you can stretch your legs. The most common way to stay in shape while
shipboard is to utilize bodyweight exercises.

Submarines
The limiting factors on submarines are space and sound. You will not be
performing unit physical training sessions on a submarine. The submarine
service is called the “Silent Service” for a reason. Submarines need to be quiet
to avoid detection by enemy sonar. The submarine’s skipper does not want
weights clanging around on his boat even if you had room for weights. If you
are being deployed on a submarine and intend to bring exercise equipment, you
should clear it with the ship’s company. If you are bringing kettlebells or other
iron-based equipment make sure you also bring a rubberized matt (wet suits also
work as a rubberized mat). Having a suspension exercise system like the TRX is
beneficial for any dive team being transported for any length of time on a
submarine.

Figure 5. Bodyweight exercises will comprise most of the physical

training program on a submarine.
Figure 6. There is no shortage of pipes and rails on ships; so bar
dips, climbing, and pull-ups can be a mainstay for upper body
strength.

Figure 7. Exercises like man makers can work virtually the entire
body, including the cardiovascular system, using minimum equipment
and space.

Team Houses
Team houses are relatively safe berthing sites where operational teams live
between operations. These are usually in a secure compound, but close to
operational areas. Team houses allow a place for SOF units to rest and prepare
for future operations. It is not uncommon for a team house to be fully equipped
with functional weightlifting equipment. Virtually every workout in this book,
aside from swimming workouts, can be performed in a well-equipped team
house.
Regardless of the circumstances of deployment, a motivated and innovative SOF
unit should be able to pursue optimal operational fitness.


Chapter Eleven: The Exercises
The Exercises
While many of the exercises in this book are self-evident and do not need
explanation, there are some that for clarity’s sake will be described here. We all
know what a push-up is, but not everyone will know the term “man maker.” The
next few pages will discuss key points in lifting techniques and injury
prevention. Following that are the descriptions of the various exercises found in
the workouts in section two of this book.
Hip Hinge
For years coaches and back pain specialists have told people to lift with their
knees, not their back. We now know that the hip, not the knees, should be the
main joint emphasized when bending or lifting.
The hip hinge is the most important motion pattern for any weight lifting athlete
to master. Applying the hip hinge to all aspects of your life and exercise will
prevent injury and will enhance athletic performance. The hip hinge is
essentially a motion pattern which occurs at the hip while the spine remains in a
relative static position (no flexion or extension occurs in the spine). All
squatting motions and deadlifts should be variations of the hip hinge.
In a hip hinge motion, the spine remains in a neutrally aligned posture with a
natural lordosis (arch) in the lower back and neck. The hips travel backward as
the body descends. The shins should remain somewhat upright throughout the
motions.
Practice and training will produce “grooves” of motion which will enforce
proper lifting and motion patterns in athletic movements and activities of daily
living. One way to practice proper hip hinging is to place a dowel or PVC pipe
along the spine. This pole should touch the head, the upper back, and sacrum
(the base of your spine/pelvis). Additionally, it should not touch the lower back
or neck which will have recessed arches. From a standing position, bend at the
hips as the hips and pelvis descend and move backwards.
The pole should not change in relative position to the spine. If the lower back
touches the pole at any time, you have a faulty motion pattern, and you are
flexing the spine. All lifters should master the hip hinge before progressing to
the squat, deadlift, kettlebell swings, or the clean and jerk.

The hip hinge can be learned and perfected with the use of a rod of
PVC piping or a wooden dowel. The rod will ensure, through
proprioceptive feedback, that the spine does not move into potentially
deleterious flexion (right). During the hip hinge, the hips should
move backward while the shins remain vertical. At the same time the
spine will remain in a neutral position.

Another effective biofeedback tool for enforcing the hip hinge is
elastic therapeutic tape. Apply the tape while the lumbar spine (lower
back) is in lordosis (arched). If the spine flexes, it will feel a gentle
tug as a reminder to maintain neutral lordosis.
 The Importance of the Arched back

The importance of proper body mechanics in lifts like the clean and jerk and the
deadlift cannot be overstated. Most back injuries occur when the spine is flexed
(left). A flexed spine, like the image on the left, allows the material inside the
intervertebral disc to migrate back toward the spinal nerves. The arched spine is
somewhat protective from injury.
The image on the right shows that the lumbar arch is maintained and the
squatting motion is taking place through the hinging motion of the hips. This is
the preferred way to bend and lift.

 Stiffening the Core

To protect the spine from injury during exercises like the vehicle push, sled
push, bear crawl, and many other exercises, it is important to learn to stiffen or
brace the abdominal core in anticipation for exertion (Chapter Six). This can be
accomplished through an isometric tensing of the abdominal muscles. Bracing
in anticipation to a punch in the gut is very similar to what we are trying to
accomplish with the abdominal core stiffening maneuver.
The stiffening should not be at 100% contraction. In most exercises you should
be able to gain the protective benefits of stiffening with 10-15% of maximum
contraction. This would be true for exercises like box jumps, kettlebell swings,
push-ups, pull-ups, and bends and thrusts. For more challenging exertions, such
as a heavy deadlift, the clean and jerk, sled push, or vehicle push, you will need
to stiffen the core more.
While contracting the abdominal core, try to continue diaphragmatic breathing
(see the section on the diaphragm later in this chapter). This may take conscious
thought initially, but will become automatic in time.
 The Air Squat
Stand with your feet slightly wider than shoulder width apart and your toes
pointed slightly outward. Squat down with your butt traveling backwards. Try
to keep your shins perpendicular to the ground. You may use your arms as
cantilevers to help balance. Go down as low as you can comfortably descend
without flexing your spine or having your heels come off of the ground.
Key points to Effective Squatting: 1. With the toes pointing slightly outward,

“grip” the ground with your feet, and corkscrew them in external rotation
(outward). No movement of the foot will occur, just tension into external
rotation. This ensures gluteal activation.
2. Try to keep the shins perpendicular to the ground when squatting.

3. Squat with your hips, not your back.

4. Your heels and toes should maintain continual contact with the ground.

 Barbell Squats

Lay a barbell across the upper back. Stand your legs slightly wider than
shoulder width apart and your toes pointed slightly outward. Squat down with
your buttocks traveling backwards as though you were sitting. Try to keep your
shins perpendicular to the ground. Go down as low as you can comfortably
descend without losing the arch in your lower back or having your heels come
off of the ground.

 Goblet squats

The goblet squat is so named because the participant holds the weight, a
kettlebell or dumbbell, as if it were a goblet. Stand with your feet slightly more
than shoulder width apart and your toes pointed slightly outward. Squat down
with your buttocks traveling backwards. Try to keep your shins perpendicular to
the ground. Go down as low as you can comfortably descend without flexing
your lower back or having your heels come off of the ground.
Key points to Effective Squatting: 1. With the toes pointing slightly outward

“grip” the ground with your feet, and corkscrew them in external rotation
(outward). No movement of the foot will occur, just tension into external
rotation. This ensures gluteal activation.
2. Try to keep the shins perpendicular to the ground when squatting.

3. Squat with your hips, not your back.

4. Your heels and toes should maintain continual contact with the ground.

 Kettlebell Swings
Kettlebell swings are a great athletic lift which helps to develop explosive power
and cardiovascular fitness. This exercise combines an explosive popping of the
hips from a quarter squat position with the forward projection of the kettlebell.
One-handed kettlebell swings is an alternate way to perform this exercise.
Get it Right 1. Begin with the knees flexed, but not in a deep squat. The feet

are a little wider than shoulder width apart with the toes pointed slightly
outward.
2. While maintaining a healthy arch in your lower back, pop your hips

upward and forward while squeezing your gluteal muscles. This will
initiate the kettlebell into a swing. This is not a shoulder raising exercise.
The momentum of the hip pop should project the kettlebell forward and
upward to shoulder level. You should not feel your shoulder muscles
working.
3. Allow the weight of the kettlebell to swing back between your legs. It

may tap you lightly on the buttocks.

4. This exercise is performed with continuous motion. Keep the kettlebell

swinging throughout the exercise.

 The Farmer’s Walk
The farmer’s walk (sometimes called the briefcase walk when done one handed)
is a simple exercise. Essentially just grab a weight and walk. The weight can be
a kettlebell, dumbbell, rucksack, sandbag, ammo can, SCUBA bottle or other
weighted object. This is a good exercise for strengthening the muscles needed
for carrying rubber boats, ammo cans, water, machine guns, sea bags and many
other items. It is a full body exercise which engages muscles in a functional
pattern of motion. It trains the trapezius muscles, the core, the gluteal muscles,
the back, and the forearms. One key point is to keep your pelvis level while
performing this exercise.
The farmer’s walk can be done one-handed or two-handed.
 One-Legged Deadlift

The one-legged deadlift is a valuable exercise that will engage a broad range of
muscles while especially working the gluteus maximus and core. Grab a
dumbbell, kettlebell, barbell, ammo can, or other weighted device while
balancing on one leg that is slightly bent. Stiffen your abdominal core and lock
in a nice arch in your lower back. Pivot through the hip to perform a raising and
lowering movement. Travel all the way to the ground and then rise back to
upright. Perform sets with each hand while balancing on one leg and then the
other.
Try to keep the pelvis level and straight during the entire exercise. Do not twist
or hike up your pelvis.
Variations of this exercise include performing it with a weight in each hand or
gripping the weight with both hands.
 Kettlebell Clean and Jerk

The kettlebell clean and jerk is a full body exercise which builds athleticism and
power.
Get it Right: 1. Keep your lower back arched throughout the entire motion.

Straddle a kettlebell with your feet shoulder width apart.

2. Using your lower extremities to drive this exercise, pull the weight from

the ground quickly. As the weight travels up, drop down, and allow the
weight to swing onto your forearm.
3. Squat down a little. Then using the force of your entire body (not just your

shoulders and arms), in a jumping motion thrust the weight overhead.

4. Finally, lower the weight to the ground as you squat down.

 The Kettlebell Snatch

The kettlebell snatch is a similar compound exercise in which the kettlebell is

pulled overhead in one quick athletic motion. To perform the kettlebell
snatch, pull the kettlebell from the ground with a fast, athletic, almost
jumping motion. As the kettlebell travels up to chest level flip the kettlebell
over your forearm and punch it into the air. Lower it the ground.

 Ball Slams

Keeping a natural arch in your lower back, lift a weighted medicine or sand ball
overhead, and forcibly slam the ball to the ground. Squat down and lift the ball
back up and repeat. Avoid flexing or twisting the spine during this exercise.

 Push-up

The push-up is a cornerstone of upper body strength training. While it may

seem simple, most people have a difficult time performing this exercise
correctly. When done properly, the push-up engages the core, the gluteal
muscles, the chest, shoulders, and arms.
Get it Right: 1. Position your hands under your chest with the hands turned

slightly out. Once weight bearing maintain an external (outward from center)
corkscrewing tension on the hands.
2. Stiffen and brace your core and gluteal muscles throughout the exercise.

Do not allow your pelvis to sag.

3. Keep your head and neck in alignment with the rest of your body.

4. Descend with your elbows close to your torso and with your forearms

remaining perpendicular, or close to perpendicular, to the ground.

Common Mistakes with the Push-up: 1. The elbows are too far away from the

body.
2. The elbows travel back and the forearms are not perpendicular with the

ground.
3. A lack of core stiffness results in sagging of the belly or pelvis.

4. A lack of outward hand tension is maintained with the ground.

 Bear Crawl

While maintaining a stiff abdominal core get into the bear crawl position with
the buttocks elevated. Use a cross-crawl motion (left arm and right leg move
unison, right arm and left leg move in unison) to crawl forward. Other variations
of this exercise include crawling backwards and forwards and crawling
sideways.

 Mountain Climbers

Starting in the lean-and-rest (pushup position), bring one foot off the floor and
raise that knee to your chest with the foot touching the ground. Alternate from
leg to leg in a rhythmic bouncing fashion.

 Bends and Thrusts (Burpees) Bends and thrusts
(burpee)

Bends and thrusts are a mainstay in the military. The basic bends and thrust
exercise begins in the standing position. From the standing position, squat down
and place your hands on the ground, thrust your legs straight back so that you are
now in the push-up position. Then, with a bouncing motion, pull your knees up
to your chest so that you are again in a squatting position with your hands on the
ground. Now jump up putting your hands overhead.
There are several variations to this exercise, including the one illustrated here,
which includes a push-up in the middle and a jump with the arms up in the air at
the conclusion. Still another variation includes two push-ups in the middle, and
no jumping. It is called the Eight-Count Body Builder.
Bends and thrusts with one or two push-ups in the middle.
 Man Makers

Man makers are a variation of the bends and thrust theme. This exercise begins
in the standing position with a dumbbell in each hand hanging by your waist.
Hexagonal dumbbells work best for this exercise. Descend to a squatting
position with the dumbbells on the ground, then thrust your legs back so that you
are holding the dumbbells while in the lean and rest (pushup position). Perform
a pushup while grasping the dumbbells. While stiffening your core, perform a
one-armed row with each hand. Then return to the squat position and perform a
clean and jerk with the dumbbells. That concludes one repetition of this
exercise.
This is a difficult exercise to master. Using a lighter weight while learning this
exercise will help to ensure that your technique does not suffer. Master the
technique before adding additional weight.

 Tire Flipping

I have included tire flipping in this section, not because I endorse it, but so that
anyone attempting this exercise knows the proper technique. This is a very
difficult exercise to do properly due to the extremely low squat that must take
place. To correctly perform this exercise you will need to hip hinge (keep your
lower back arched and pivot from your hips) low enough to grab the lip of the
tire, and then stand up, stride forward, flip the tire over, and repeat. Warning:
This exercise becomes more difficult to do correctly the faster you attempt to
perform it.

Most people flex their spines into a deleterious posture when performing tire
flips.
 Deadlifts

Deadlifts can be performed several different ways, but my favorite method
involves using a shrug bar (pictured). Deadlifts can also be performed with
barbells, kettlebells, and dumbbells.

To perform a deadlift, stand inside the shrug bar with your legs a little wider
than shoulder width apart, and squat down as if you were going to sit down and
grasp the bar. Try to keep your shins perpendicular to the ground throughout the
lift. Stand up while pulling the bar up and maintaining an arch in the lower back.
The gluteal muscles provide the main power in this lift, but you will certainly
engage your back muscles as well.
If you are unable to perform this lift comfortably, or if your lower back bends
forward when you squat down deeply, then you may want to put blocks under
the weights (on both sides) to eliminate the need to descend as low.

 The Barbell Clean and Jerk

The clean and jerk is a technical lift which is best performed with one or two
repetitions at a time. Since this lift requires speed, timing, and power, it should
not be done with high repetitions or when fatigued. Below is a brief description
about how to perform this exercise, but I recommend that you pursue live
coaching on the details of this lift.
Get it Right: 1. Stand over the barbell with your feet under the bar. Grasp the

bar, palms down. Maintain a head up posture with your lower back arched
throughout the lift.
2. Pull the bar up using the power of hip extension. When the bar reaches your

knees, raise your shoulders up to continue the pull. As the bar reaches mid-
thigh, jump up while straightening your body.
3. Continue to pull the bar up, then quickly lower your body to get under the

bar, catching it. You have now completed the clean.

4. Dip down slightly, then with a quick and explosive motion, propel the

barbell up.
5. Drop your body down into a split stance and catch the bar.

6. Stand up with the bar overhead.

7. Lower the bar to the ground, or use a controlled drop.

 Bar dips

The bar dip is performed on a set of parallel bars. Begin by mounting the
parallel bars and extending your arms until they are straight, but not locked.
Descend in a controlled manner until your shoulder is below the elbow. Ascend
to the starting point, and repeat. Try to keep your forearms perpendicular to the
bars throughout the entire exercise.

 Pull-ups
Pull-ups are performed with the palms of the hands
facing away from the participant, while chin-ups have the
palms facing the participant.
Get it Right: 1. Start by grabbing the bar with your palms facing away from

you. Grip the bar just a bit beyond shoulder width. The exact grip width should
be determined by maximal comfort. Pick the most comfortable position. Begin
in the dead hang position with both arms fully extended.
2. Begin the pull-up by bracing your core and retracting (pulling down and

back) your shoulders.

3. Continue the pull-up by pulling your elbow down, this particularly engages

the latissimus dorsi.

4. Continue pulling up until the chin fully clears the bar. Aim to pull the chest

to the bar, not just clear the bar with your chin. Pause at the top.
5. Lower to the dead hang position in a controlled manner.

 Chin-ups
Chin-ups are differentiated from pull-ups by the position of the hands. Chin-ups
are performed with the palms of the hands facing the participant, while pull-ups
have the palms of the hands facing away.
Get it Right: 1. Start by grabbing the bar with your arms relatively close to the

body [in comparison to pull-ups] with your palms facing you. The exact grip
width should be determined by maximum comfort. Pick the most comfortable
position for you. Begin in the dead hang position with both arms fully extended.
2. Start the chin-up by bracing your core and retracting (pulling down and back)

your shoulders.
3. Continue the chin-up by pulling up with your latissimus dorsi (muscles of

your upper back) and arm muscles.

4. Continue pulling up until the chin fully clears the bar. Aim to pull the chest

to the bar, not to just clear the bar with your chin. Pause at the top.
Lower to the dead hang position in a controlled manner. Repeat.
 Rope Climbing

Rope climbing is a very transferable skill, especially for the seaborne services.
Marines, SEALs, and SOF dive teams need upper body strength to climb up and
down ships, boats, piers, and oil platforms. There are several ways to climb
ropes, however, the most effective way is to use both your hands and your legs
to climb.
Technique: Grab the rope with both hands and pull yourself up. Pull your legs
up, and have your dominant leg (usually the right leg for right-handed people)
wrap around the rope so that the rope wraps around the calf and over the
dominant foot. The non-dominant foot steps on the rope to anchor the rope.
Then straighten your legs. Reach high overhead on the rope with your hands
(always keeping at least one hand on the rope). Then grab the rope and pull your
legs up. Repeat. Essentially use your legs to drive you up the rope.
An alternative method to using your arms and legs to climb is hands-only
climbing. Hands-only climbing is a good way to isolate and train the upper
body.
Note: Wearing trousers will protect you from rope burns.
When Rope Climbing is Not Available: Rope Pull-ups

When you do not have access to rope climbing facilities, you can get a similar
training effect by placing a rope over a pull-up bar or other strong, fixed anchor.
Grasp the rope and perform pull-ups with it.

 When Rope Climbing is Not Available: Towel Pull-
Ups

Another training alternative when there is no rope climbing facility is the use of
“towel pull-ups.” Place two towels over the bar and grasp them as illustrated.
Performing pull-ups in this manner is more difficult than performing traditional
pull-ups.
 Battle Ropes

Using wide diameter ropes or old fire hoses for this maneuver can provide a very
rigorous workout. The rope should be anchored to a fixed point prior to starting
this exercise. Beginning by sinking down into a partial squat, stiffening your
abdominal core, and grasping the ends of the rope. Then alternate your arms in a
whipping motion to create the appearance of a wave in the rope. Try to use your
entire body to make the waves. Another way to create waves which uses even
more of the body is to make coordinated waves. This is done by keeping the
hands together, raising and lowering the arms simultaneously.

 Box Jumps

Box jumps target fast-twitch muscles and are great for building speed and
power.
Get it Right: 1. Launch from about two feet from the box.

2. Start in a crouched position with your arms back.

3. When you jump, thrust your arms forward and up.

4. Land softly on the box.

5. Jump off or step off of the box, trying to land just as softly as when you

jumped up.
6. Only do box jumps when you are fresh .

 Sled Pushes and Pulls

Sled pushes and sled rope pulls are two of my favorite exercises. They are
absolute butt-kickers. I really believe that these exercises use just about every
muscle in your body, but they are really good for your core, as well as
cardiovascular fitness.
Sled pushes are performed with the lumbar spine arched and the abdominal core
contracted and stiffened. The major drivers are the gluteal muscles while the
shoulder and abdominal muscles are locked into a stiffened column. Tie a 75
foot fitness rope to the sled, and load it with weight. Using proper form, push the
sled until the rope is totally straightened out. Then run to the end of the rope to
begin the sled rope pull.
Sled rope pulls are also performed with the back in a protective arched position
while stiffening the abdominal core. Pull the sled back to the starting point using
a hand-over-hand method.
 Vehicle Pushing

Vehicle pushing requires one person to be in the vehicle to steer and use the
brakes when needed. The person pushing needs to avoid flexing the spine. To
push, stay low, stiffen the abdominal core, and push with the muscles of your
legs, mainly the gluteal muscles. Most vehicles will require at least two people
to push it. As with all these exercises, do not perform them unless you have a
clearance from your physician.

 Underwater Kettlebell Run

All breath-holding drills should only be performed by active duty military diving
personnel. There should always be a lifeguard, Corpsman, and safety diver
present whenever there are underwater breath-holding drills taking place.
To perform the underwater kettlebell run, select a heavy kettlebell. Heavier
weights actually make this exercise easier. Fifty to eighty pounds should work
well. You may use a kettlebell, a diver’s weight belt, an ammo can filled with
brass, or anything of sufficient weight to hold a person on the bottom.
Place the weighted object gently on the bottom of a deep pool or training tank.
Dropping weights into a pool may crack the plaster. The “runner” swims down
to the weight, lifts it up, and then begins to run or walk across the pool to the
other side. Set it down gently when finished.
Note: Water shoes or dive booties are good idea to prevent chafing of the feet.

 Lunges Lunges are a foundational exercise that can be
done anywhere. To perform a basic lunge, begin in an
upright standing position with your hips and shoulders
level and aligned. Slightly stiffen your core. Lunge
(step) forward with one leg and descend until both knees
are bent to 90 degrees. Ensure that your front knee does
not travel forward and that your front shin is
perpendicular to the ground. The rear knee should not
touch the ground. Rise up to the standing position and
repeat with the other leg.
 Single Arm Lunge Walk

Overhead lunge walks are performed by jerking a weight overhead, then lunge
walking with the weight. Having a long bar (barbell) particularly engages the
muscles of the core and shoulders. This exercise may be performed with
sandbags, ammo cans, dumbbells, or kettlebells. In a pinch you can also use a
rucksack.
 Sandbag Lunge Walk

Sandbag lunge walks can be performed with a sandbag or sea bag on one
shoulder, across both shoulders, or held overhead with both hands. Step forward
into a deep lunge position, then rise up and step forward into another deep lunge
with the rear leg.
Try to keep your shoulders and hips level throughout the exercise.

 Curl Ups

Curl ups work the abdominal muscles while protecting the lumbar discs. The
key to this exercise is the isolation of the abdominal muscles while avoiding
spinal flexion. Lie on your back with your arm or a folded towel under your
lower back. Bend one knee, while keeping the other straight. Begin by stiffening
the core and then curl the upper back off the floor a few inches while
maintaining the neutral spinal curve of the lower back. Avoid jutting the neck or
head forward while performing this exercise.
Hold contractions for up to 8 seconds. Build muscular endurance by gradually
increasing the number of repetitions. Alternate which leg is bent at the midpoint
of repetitions.

 Planks

To perform a plank, begin by supporting yourself on the balls of your feet and
your elbows. Concentrate on stiffening the back and abdominal muscles while
maintaining a rigid posture. Strive to keep your body in alignment. Do not
allow your midsection or head to sag or rise.

 Side Bridges

To form a side bridge with your body, use your elbow to support your upper
body and your feet to support your lower body. Stiffen your stomach and back
muscles, and strive to keep your spine straight. Build muscular endurance by
gradually increasing the number of repetitions. This exercise should be
performed on both sides.

 Combining Core Stabilizers

Combining side bridges and planking can add intensity to your core stabilization
program. Start in a side bridge, and hold for eight seconds. Then transition to a
plank for eight seconds. End with a side bridge on the opposite side for eight
seconds. Repeat. Stiffen your core so that your ribs, pelvis, and trunk move as
one unit. Do not allow your torso to sag, twist, or bend.

 Split Jump
Stand with your feet shoulder width apart. Step forward into a lunge, and then
spring up quickly, jumping into the air. While in the air, quickly shift the legs so
the front leg shifts to the back and the back leg shifts to the front. Immediately
descend into a lunge, and then repeat this sequence.
Key points to split jumping: 7. Keep your pelvis level to the ground and avoid

twisting the pelvis in the frontal plain.

8. Try to keep the front shin perpendicular as you descend into the lunge.

9. Your front heel and toes should maintain continual contact with the ground

during the lunge.

 Skater Jump

Cross your left leg behind your right leg as you descend into the “speed skater”
stance. Then spring to the left while shifting legs and land on your left leg
descending into the “speed skater” stance on the left leg. Continue to bound back
and forth in this manner for the specified number of repetitions.
Key points to skater jumping: 1. This exercise can be done in place, or it can be

used to bound obliquely and forward.

2. For an added challenge, wear a weight vest.

 Single-Leg Squat

Stand on one leg, stiffen your abdominal muscles, and then descend backward
and down. You may use your arms as counter balancing cantilevers. Descend to
a point where the back leg almost touches the ground.
Key points for performing the single-leg squat: 1. Keep your lower back

arched, and move through the hip joint.

2. For an added challenge, wear a weight vest or hold some light dumbbells.

3. Keep your pelvis square (aligned) with your shoulders.

 Side Jump Squat

Stand with your feet slightly wider than shoulder width apart and your toes
pointed slightly outward. Squat down with your buttocks traveling backwards.
Try to keep your shins perpendicular to the ground. You may use your arms as
cantilevers to help balance. Go down as low as you can comfortably descend
without flexing your spine or having your heels come off of the ground. From
the deep squat position, jump up and to the left, landing in a deep squat. From
the deep squat, jump up and to the right. Repeat this exercise for the designated
number of reps or time.
Key points for performing the side jump squat: 1. Keep your lower back

arched, and move through the hip joint during the squat.
2. For an added challenge, wear a weight vest or hold some light dumbbells.

3. Keep your pelvis square (aligned) with your shoulders

 Donkey Kick Start in the push-up position and stiffen
your core muscles. Then with a bouncing movement, pull
your knees toward your chest, and kick up into the air.
Reverse the process as you descend, and try to land softly
on the balls of your feet. That is one repetition.
Key points for performing the donkey kick: 1. Use muscle control, not jerky

movements, to avoid injury.

2. For an additional challenge, perform bends and thrusts (burpees) with a

donkey kick.
 Body Roll

Start by lying on your back with your abdominal muscles stiffened and your
arms and legs elevated. Stiffen your entire body in muscular contraction; then
rotate to one side, never letting your arms or legs touch the ground. Next roll
onto your back, and then roll to the other side. Pause briefly for two seconds in
each posture before proceeding to the next posture.
 Rock Star

Rock Star combines the upper body strengthening push-up with planking and
side bridging. Start in the lean-and-rest position, (push-up beginning posture)
then descend into a push up, rise up into a right-hand-supported right side bridge
with your right foot forward. Pause for a moment, then return to the lean-and-
rest position before descending into a push-up. When rising from the push-up,
raise up onto the left hand with your right arm extended and your left foot
forward. Pause for a moment, then return to the push-up. This completes one
repetition.
Sprinter Step

Start in the sprinter "start stance" with your right leg forward and flexed and the
left hand forward and touching the ground. Bring the left leg forward as you hop
into the air with a powerful motion. Return to the start position. This concludes
one repetition on one side.
Key points for performing the sprinter step: 1. Use muscle control, not jerky

movements, to avoid injury.

2. For an additional challenge, this exercise can be performed with a weighted

vest.
3. Even though you are not really running forward with this exercise, you

should use explosive power when coming up from the start position to jump
into the air.
4. Perform an equal number of sprinter steps on each side for balance.

 Diaphragmatic Breathing

Diaphragmatic breathing is not an exercise according to the strict definition of

exercise, but it is an important component to athletic activities and performance.
It is especially important to learn for breath-hold diving and to ensure maximum
expulsion of carbon dioxide while diving.
Diaphragmatic breathing is also known as belly breathing. The diaphragm is a
large muscle under the lungs which when contracted, totally expands the pleural
cavity and the abdomen, and fully inflates the lungs. By learning to consciously
diaphragmatic breathe, you will be able to expel more of the residual carbon
dioxide from your lungs, bronchioles, and trachea and as a result, more
completely saturate your blood with oxygen.
Chest breathing is the antithesis of diaphragmatic breathing. Chest breathing,
small shallow breaths due to the raising and lowering of the chest, is a
component of the fight or flight reflex.
To practice diaphragmatic breathing, lie on your back with your knees bent.
Place the fingertips of both hands on your abdomen, one hand on each side.
Breathe in through your nose deeply and slowly. Concentrate on having your
abdomen expand and rise as you inhale. Pause at maximal inhalation, then
exhale fully through pursed lips. Practice this for 10 breaths, 3-4 times per day.
As you master diaphragmatic breathing, attempt it during activities of normal
living as well as during exercise.

Section II: Hero Workouts

Warning: The exercises and workouts in this
book are intended to be used by trained and
conditioned special operations units. For all
others, these workouts are intended to
provide entertainment.
This section of Hero Workouts provides specific workouts which have been
named and dedicated to Special Operations Medal of Honor recipients. After
each workout, read the official Medal of Honor citation for each hero. This book
is written to honor our heroes and to remember their sacrifice as you train.
On the following page is the list of the Medal of Honor recipients from the
various Special Operational Forces of the United States of America.
Special Operational Forces Medal of Honor
Recipients
Korea
Army Master Sgt. Ola L. Mize
 Vietnam
Army Capt. Humbert Roque Versace
Army Capt. Roger H. C. Donlon
Army 1st Lt. Charles Q. Williams
Marine Corps 1st Lt. Frank S. Reasoner Air Force Maj. Bernard F. Fisher
Army Capt. Ronald E. Ray
Marine Corps Staff Sgt. Jimmie E. Howard Navy Boatswain’s Mate 1st Class James E. Williams
Army 1st Lt. George K. Sisler
Navy Seaman David G. Ouellet
Army Master Sgt. Charles E. Hosking, Jr.
Army Sgt. Gordon D. Yntema
Army Staff Sgt. Drew D. Dix
Army Sgt. 1st Class Eugene Ashley, Jr.
Marine Corps 2nd Lt. Terrence C. Graves Army Sgt. 1st Class Fred W. Zabitosky Marine Corps
PFC Ralph H. Johnson
Army Master Sgt. Roy P. Benavidez
Air Force Lt. Col. Joe M. Jackson
Army Specialist 5th Class John J. Kedenburg Air Force Col. William A. Jones III
Army Staff Sgt. Laszlo Rabel
Air Force Capt. James P. Fleming
Army Staff Sgt. Robert L. Howard
Army Specialist 4th Class Robert D. Law Air Force Airman 1st Class John L. Levitow Marine
Corps LCPL Robert H. Jenkins, Jr.
Navy Lt. j.g. (SEAL) Joseph R. Kerrey Army Sgt. 1st Class William M. Bryant Marine Corps
LCPL Richard A. Anderson Army Staff Sgt. Robert J. Pruden
Army Staff Sgt. Franklin D. Miller
Army Sgt. Gary B. Beikirch
Army Sgt. 1st Class Gary L. Littrell Army Sgt. Brian L. Buker
Army Staff Sgt. John R. Cavaiani
Army 1st Lt. Loren D. Hagen
Navy Lt. (SEAL) Thomas R. Norris
Navy Engineman 2nd Class (SEAL) Michael E. Thornton Somalia
Army Master Sgt. Gary I. Gordon
Army Sgt. 1st Class Randall D. Shughart Iraq - Afghanistan
Navy Lt. (Seal) Michael P. Murphy
Navy Master-at-Arms 2nd Class (SEAL) Michael Monsoor Army Staff Sgt. Robert Miller
Army Sgt. 1st Class Leroy A. Petry
Army Capt. William D. Swenson



Chapter One: Heroism
 Heroism
“Greater love hath no man than this, that a man lay down his life for his friends.”
 Jesus
True acts of bravery are really acts of sacrificial love. Consider the acts of Army
Captain William Swenson who received the Congressional Medal of Honor for
his acts of bravery in Afghanistan on September 8, 2009. While in the midst of a
raging battle, Captain Swenson carried a wounded comrade to a medevac
helicopter while under fire, and just before he returned to the battle to save
others, he took a moment to bend down and kiss his wounded comrade on the
forehead. His acts of bravery were really acts of sacrificial love for his
brethren. Greater love hath no man than this, that a man lay down his life for
his friends; a truer statement has never been said.
Sacrificial valor is the most esteemed characteristic in the warrior class, even
more so in special warfare and elite units. The men honored in this book were
not only willing to lay down their lives for their country and countrymen, but
also had dedicated years of their lives to train their bodies and minds to become
the elite warriors that set them apart from others in virtually every way.
Dedication to duty and valor come alive in Into the Fire as the reader is
introduced to the official Medal of Honor citations of America’s chosen soldiers
and elite troops.
The Congressional Medal of Honor is an unrivaled honor. This exceptional
honor is reserved to acknowledge exemplary acts of valor, almost unfathomable
acts of bravery, in America’s heroes. Those who receive this award are set apart
from all others. They are considered both national heroes and national treasures.
The Medal of Honor is the highest honor which can be bestowed for heroism by
a grateful nation. It is reserved for those Americans whose acts of valor exceed
all expectations of duty. Throughout this book you will continually read the
phrases “conspicuous gallantry,” “at the risk of his own life,” and “above and
beyond the call of duty.” These terms are a feeble attempt to put into words the
acts these men performed in the face of unspeakable horror and against
insurmountable odds. The Medal of Honor is only awarded to American
servicemen who are the bravest of the brave.
The men honored in this book come from a variety of backgrounds. They have
varied social-economic backgrounds, ethnicity, and represent both officer and
enlisted personnel. These men volunteered to become special operations troops
and went through the most strenuous of selection screening and the most intense
military training imaginable. They are the men of Army Special Forces, Army
Rangers, Navy SEALS, Marine Reconnaissance, and Air Force special
operational units. They are not only the best of the best, but also the bravest of
the brave.
If a nation is defined by its heroes, then the United States of America can revel
in its definition. As you read these official government citations, try to visualize
the scene of action: the cold of night, the steamy darkness of a jungle night, the
raging ocean, the swarming masses of an unstoppable enemy force, the heat of
battle against unbeatable odds. Honor the sacrifices made by those who have
given their last full measure on your behalf.

______________________________
John 15:13, American Standard Bible



Ola Lee Mize 1. Jump rope 5 minutes 2. Weighted squats: 4 sets of 7

repetitions 3. Single leg dead lifts: 3 sets of 15 repetitions 4. 30 Pull-ups 5.

Side bridge/plank/side bridge: Hold each transition for 8 seconds; 4 minutes total
6. 60 Kettlebell swings 7. Jump rope: 75 repetitions 8. 60 Kettlebell swings

9. 30 Curl ups: 8 seconds of contraction, 4 seconds rest 10. 30 Pull-ups 11.

Kettlebell snatch: 15 repetitions on each side

Meet the Hero Ola Lee Mize Born: Aug. 28,

1931
Branch: U.S. Army Place / Date of Action: Near Surang-ni, Korea, June 10 to
11, 1953
 Citation M/Sgt. Mize, a member of Company K, distinguished
himself by conspicuous gallantry and outstanding courage above and
beyond the call of duty in action against the enemy. Company K was
committed to the defense of “Outpost Harry,” a strategically valuable
position, when the enemy launched a heavy attack. Learning that a
comrade on a friendly listening post had been wounded he moved
through the intense barrage, accompanied by a medical aid man, and
rescued the wounded soldier. On returning to the main position he
established an effective defense system and inflicted heavy casualties
against attacks from determined enemy assault forces which had
penetrated into trenches within the outpost area. During his fearless
actions he was blown down by artillery and grenade blasts 3 times but
each time he dauntlessly returned to his position, tenaciously fighting
and successfully repelling hostile attacks. When enemy onslaughts
ceased he took his few men and moved from bunker to bunker, firing
through apertures and throwing grenades at the foe, neutralizing their
positions. When an enemy soldier stepped out behind a comrade,
prepared to fire, M/Sgt. Mize killed him, saving the life of his fellow
soldier. After rejoining the platoon, moving from man to man,
distributing ammunition, and shouting words of encouragement he
observed a friendly machine gun position overrun. He immediately
fought his way to the position, killing 10 of the enemy and dispersing
the remainder. Fighting back to the command post, and finding
several friendly wounded there, he took a position to protect them.
Later, securing a radio, he directed friendly artillery fire upon the
attacking enemy’s routes of approach. At dawn he helped regroup for
a counterattack which successfully drove the enemy from the outpost.
M/Sgt. Mize’s valorous conduct and unflinching courage reflect
lasting glory upon himself and uphold the noble traditions of the
military service.


Herbert R. Versace
Warm up with a 1 mile run and a set of 50 pushups. Then the unit forms a line
at the pull-up bar with not more than 10 in each line.
1. Pull-up ladder: 1 set of 1 pull ups, followed by a set of 2 pull-ups, followed

by a set of 3 pull-ups, then 4, then 5, working up to 10.

2. Run 5 miles.

Meet the Hero
Humbert R. Versace July 2, 1937–Sept. 26,
1965
Branch: U.S. Army Place / Date of Action: An Xuyen Province, Republic of
Vietnam, Oct. 29, 1963 to Sept. 26, 1965
 Citation
For conspicuous gallantry and intrepidity at the risk of his life above and beyond
the call of duty while a prisoner of war during the period of October 29, 1963 to
September 26, 1965 in the Republic of Vietnam. While accompanying a Civilian
Irregular Defense Group patrol engaged in combat operations in Thoi Binh
District, An Xuyen Province, Republic of Vietnam on October 29, 1963, Captain
Versace and the CIDG assault force were caught in an ambush from intense
mortar, automatic weapons, and small arms fire from elements of a reinforced
enemy Main Force battalion. As the battle raged, Captain Versace fought
valiantly and encouraged his CIDG patrol to return fire against overwhelming
enemy forces. He provided covering fire from an exposed position to enable
friendly forces to withdraw from the killing zone when it was apparent that their
position would be overrun, and was severely wounded in the knee and back from
automatic weapons fire and shrapnel. He stubbornly resisted capture with the last
full measure of his strength and ammunition. Taken prisoner by the Viet Cong,
he demonstrated exceptional leadership and resolute adherence to the tenets of
the Code of Conduct from the time he entered into a prisoner of war status.
Captain Versace assumed command of his fellow American prisoners, and
despite being kept locked in irons in an isolation box, raised their morale by
singing messages to popular songs of the day, and leaving inspiring messages at
the latrine. Within three weeks of captivity, and despite the severity of his
untreated wounds, he attempted the first of four escape attempts by dragging
himself on his hands and knees out of the camp through dense swamp and
forbidding vegetation to freedom. Crawling at a very slow pace due to his
weakened condition, the guards quickly discovered him outside the camp and
recaptured him. Captain Versace scorned the enemy's exhaustive interrogation
and indoctrination efforts, and inspired his fellow prisoners to resist to the best
of their ability. When he used his Vietnamese language skills to protest improper
treatment of the American prisoners by the guards, he was put into leg irons and
gagged to keep his protestations out of earshot of the other American prisoners
in the camp. The last time that any of his fellow prisoners heard from him,
Captain Versace was singing God Bless America at the top of his voice from his
isolation box. Unable to break his indomitable will, his faith in God, and his trust
in the United States of America and his fellow prisoners, Captain Versace was
executed by the Viet Cong on September 26, 1965. Captain Versaces
extraordinary heroism, self-sacrifice, and personal bravery involving
conspicuous risk of life above and beyond the call of duty were in keeping with
the highest traditions of the United States Army, and reflect great credit to
himself and the U.S. Armed Forces.


Roger Hugh C. Donlon
1. Warm up with a 1 mile run.

2. 25 Man makers: use two 25 pound dumbbells

3. Run 3 miles.

Meet the Hero
Roger Hugh C. Donlon Born: Jan. 30, 1934
Branch: U.S. Army Special Forces Place / Date of Action: Near Nam Dong,
Republic of Vietnam, July 6, 1964
Citation (Synopsis) Capt. Donlon was serving as the commanding
officer of the U.S. Army Special Forces Detachment A-726 at Camp
Nam Dong when a reinforced Viet Cong battalion suddenly launched
a full-scale, predawn attack on the camp. During the violent battle that
ensued, lasting 5 hours and resulting in heavy casualties on both sides,
Capt. Donlon directed the defense operations in the midst of an enemy
barrage of mortar shells, falling grenades, and extremely heavy
gunfire. Upon the initial onslaught, he swiftly marshaled his forces
and ordered the removal of the needed ammunition from a blazing
building. He then dashed through a hail of small arms and exploding
hand grenades to abort a breach of the main gate. En route to this
position he detected an enemy demolition team of 3 in the proximity
of the main gate and quickly annihilated them. Although exposed to
the intense grenade attack, he then succeeded in reaching a 60mm
mortar position despite sustaining a severe stomach wound as he was
within 5 yards of the gun pit. When he discovered that most of the
men in this gunpit were also wounded, he completely disregarded his
own injury, directed their withdrawal to a location 30 meters away,
and again risked his life by remaining behind and covering the
movement with the utmost effectiveness. Noticing that his team
sergeant was unable to evacuate the gun pit he crawled toward him
and, while dragging the fallen soldier out of the gunpit, an enemy
mortar exploded and inflicted a wound in Capt. Donlon's left
shoulder. Although suffering from multiple wounds, he carried the
abandoned 60mm mortar weapon to a new location 30 meters away
 where he found 3 wounded defenders. After administering first aid
and encouragement to these men, he left the weapon with them,
headed toward another position, and retrieved a 57mm recoilless rifle.
Then with great courage and coolness under fire, he returned to the
abandoned gun pit, evacuated ammunition for the 2 weapons, and
while crawling and dragging the urgently needed ammunition,
received a third wound on his leg by an enemy hand grenade. Without
hesitation, he left this sheltered position, and moved from position to
position around the beleaguered perimeter while hurling hand
grenades at the enemy and inspiring his men to superhuman effort. As
he bravely continued to move around the perimeter, a mortar shell
exploded, wounding him in the face and body. As the long awaited
daylight brought defeat to the enemy forces and their retreat back to
the jungle leaving behind 54 of their dead, many weapons, and
grenades, Capt. Donlon immediately reorganized his defenses and
administered first aid to the wounded. His dynamic leadership,
fortitude, and valiant efforts inspired not only the American personnel
but the friendly Vietnamese defenders as well and resulted in the
successful defense of the camp.


Charles Williams 1. 100 Mountain climbers 2. 100 Jumping bends and

thrusts (burpees) 3. 30 Ball slams with 30 pound ball 4. 30 Curl ups: hold

each for 8 seconds 5. One-legged deadlifts: 3 sets of 15 repetitions 6.

Farmer's walk: 100 meters with 60 pounds; 1 set with each hand 7. 50

Goblet squats with 30 pound dumbbell or kettlebell 8. 100 Kettlebell

swings 9. 50 Bar dips 10. Side bridge/plank/side bridge: Hold each

transition 8 seconds for a total of 4 minutes

Meet the Hero Charles Quincy Williams Sept.
17, 1933 – Oct. 15, 1982
Branch: U.S. Army Special Forces Place / Date of Action: Dong Xoai,
Republic of Vietnam, June 9 to 10, 1965
Citation (Synopsis) 1st Lt. Williams was serving as executive officer
of a Special Forces Detachment when an estimated Vietcong
reinforced regiment struck the camp and threatened to overrun it and
the adjacent district headquarters. He awoke personnel, organized
them, determined the source of the insurgents’ main effort and led the
troops to their defensive positions on the south and west walls. As the
insurgents attempted to scale the walls and as some of the Vietnamese
defenders began to retreat, he dashed through a barrage of gunfire,
succeeded in rallying these defenders, and led them back to their
positions. Although wounded in the thigh and left leg during this
gallant action, he returned to his position and, upon being told that
communications were reestablished and that his commanding officer
was seriously wounded, 1st Lt. Williams took charge of actions in
both compounds. Then, in an attempt to reach the communications
bunker, he sustained wounds in the stomach and right arm from
grenade fragments. As the defensive positions on the walls had been
held for hours and casualties were mounting, he ordered the
consolidation of the American personnel from both compounds to
establish a defense in the district building. By his courage, he inspired
his team to hold out against the insurgent force that was closing in on
them and throwing grenades into the windows of the building. As
daylight arrived and the Vietcong continued to besiege the stronghold,
firing a machine gun directly south of the district building, he was
determined to eliminate this menace that threatened the lives of his
men. Taking a 3.5 rocket launcher and a volunteer to load it, he
worked his way across open terrain, reached the berm south of the
 district headquarters, and took aim at the Vietcong machine gun 150
meters away. Although the sight was faulty, he succeeded in hitting
the machine gun. While he and the loader were trying to return to the
district headquarters, they were both wounded. With a fourth wound,
this time in the right arm and leg, and realizing he was unable to carry
his wounded comrade back to the district building, 1st Lt. Williams
pulled him to a covered position and then made his way back to the
district building where he sought the help of others who went out and
evacuated the injured soldier. Although seriously wounded and tired,
he continued to direct the air strikes closer to the defensive position.
As morning turned to afternoon and the Vietcong pressed their effort
with direct recoilless rifle fire into the building, he ordered the
evacuation of the seriously wounded to the safety of the
communications bunker. When informed that helicopters would
attempt to land as the hostile gunfire had abated, he led his team from
the building to the artillery position, making certain of the timely
evacuation of the wounded from the communications area, and then
on to the pickup point. Despite resurgent Vietcong gunfire, he directed
the rapid evacuation of all personnel.



Frank Reasoner 1. 40 meter Bear crawl 2. 100 Kettlebell swings with a

50 pound kettlebell 3. 50 Pull ups 4. 50 Ball slams with a 20 pound ball

5. 100 Kettlebell swings 6. 50 Goblet squats with a 50 pound kettlebell or

dumbbell 7. 25 Curl ups 8. 100 Kettlebell swings with a 50 pound

kettlebell 9. 50 bar dips 10. Side bridge/plank/side bridge: hold each

transition for 8 seconds for a total of 4 minutes 11. 40 meter Bear crawl
Meet the Hero Frank S. Reasoner Branch:
U.S. Marine Corps Recon Place / Date of
Action: Near Danang, Republic of Vietnam,
July 12, 1965
Died: July 12, 1965

Citation For conspicuous gallantry and intrepidity at the risk of his

life above and beyond the call of duty while serving as Commanding
Officer, Company A, 3d Reconnaissance Battalion, 3d Marine
Division in action against hostile Viet Cong forces near Danang,
Vietnam on 12 July 1965. The reconnaissance patrol led by First
Lieutenant Reasoner had deeply penetrated heavily controlled enemy
territory when it came under extremely heavy fire from an estimated
50 to 100 Viet Cong insurgents. Accompanying the advance party and
the point that consisted of five men, he immediately deployed his men
for an assault after the Viet Cong had opened fire from numerous
concealed positions. Boldly shouting encouragement, and virtually
isolated from the main body, he organized a base of fire for an assault
on the enemy positions. The slashing fury of the Viet Cong machine
gun and automatic weapons fire made it impossible for the main body
to move forward. Repeatedly exposing himself to the devastating
attack he skillfully provided covering fire, killing at least two Viet
Cong and effectively silencing an automatic weapons position in a
valiant attempt to effect evacuation of a wounded man. As casualties
began to mount his radio operator was wounded and First Lieutenant
Reasoner immediately moved to his side and tended his wounds.
When the radio operator was hit a second time while attempting to
reach a covered position, First Lieutenant Reasoner courageously
running to his aid through the grazing machine gun fire fell mortally
 wounded. His indomitable fighting spirit, valiant leadership and
unflinching devotion to duty provided the inspiration that was to
enable the patrol to complete its mission without further casualties. In
the face of almost certain death, he gallantly gave his life in the
service of his country. His actions upheld the highest traditions of the
Marine Corps and the United States Naval Service.

 Bernard Francis Fisher 1. Mountain climbers: 100 repetitions 2. Air squats:

50 repetitions 3. Push-ups: 60 repetitions 4. Chin-ups: 20 repetitions 5. One-

legged dead lifts: 3 sets of 15 repetitions 6. Push-ups: 50 repetitions 7. Curl

ups: 25 repetitions 8. Push-ups: 50 repetitions 9. Side bridge/plank/side bridge:

Hold each transition 8 seconds for a total of 4 minutes 10. Pull-ups: 15

repetitions 11. Run 4 miles

Meet the Hero Bernard Francis Fisher Born:
Jan. 11, 1927
Branch: U.S. Air Force Place / Date of Action: Bien Hoa and Pleiku, Republic
of Vietnam, March 10, 1966
Citation For conspicuous gallantry and intrepidity at the risk of his
life above and beyond the call of duty. On that date, the special forces
camp at A Shau was under attack by 2,000 North Vietnamese Army
regulars. Hostile troops had positioned themselves between the
airstrip and the camp. Other hostile troops had surrounded the camp
and were continuously raking it with automatic weapons fire from the
surrounding hills. The tops of the 1,500-foot hills were obscured by an
800 foot ceiling, limiting aircraft maneuverability and forcing pilots to
operate within range of hostile gun positions, which often were able to
fire down on the attacking aircraft. During the battle, Maj. Fisher
observed a fellow airman crash land on the battle-torn airstrip. In the
belief that the downed pilot was seriously injured and in imminent
danger of capture, Maj. Fisher announced his intention to land on the
airstrip to effect a rescue. Although aware of the extreme danger and
likely failure of such an attempt, he elected to continue. Directing his
own air cover, he landed his aircraft and taxied almost the full length
of the runway, which was littered with battle debris and parts of an
exploded aircraft. While effecting a successful rescue of the downed
pilot, heavy ground fire was observed, with 19 bullets striking his
aircraft. In the face of the withering ground fire, he applied power and
gained enough speed to lift-off at the overrun of the airstrip. Maj.
Fisher's profound concern for his fellow airman, and at the risk of his
life above and beyond the call of duty are in the highest traditions of
the U.S. Air Force and reflect great credit upon himself and the
Armed Forces of his country.

 Ronald Eric Ray
1. Ruck march with a 60 pound rucksack and rifle: 8 miles within 2 hours

Meet the Hero Ronald Eric Ray Born: Dec.
7, 1941
Branch: U.S. Army Place / Date of Action: la Drang Valley, Republic of
Vietnam, June 19, 1966
Citation For conspicuous gallantry and intrepidity in action at the risk
of his life above and beyond the call of duty. Capt. Ray distinguished
himself while serving as a platoon leader with Company A. When one
of his ambush patrols was attacked by an estimated reinforced Viet
Cong company, Capt. Ray organized a reaction force and quickly
moved through 2 kilometers of mountainous jungle terrain to the
contact area. After breaking through the hostile lines to reach the
beleaguered patrol, Capt. Ray began directing the reinforcement of the
site. When an enemy position pinned down 3 of his men with a heavy
volume of automatic weapons fire, he silenced the emplacement with
a grenade and killed 4 Viet Cong with his rifle fire. As medics were
moving a casualty toward a sheltered position, they began receiving
intense hostile fire. While directing suppressive fire on the enemy
position, Capt. Ray moved close enough to silence the enemy with a
grenade. A few moments later Capt. Ray saw an enemy grenade land,
unnoticed, near 2 of his men. Without hesitation or regard for his
safety he dove between the grenade and the men, thus shielding them
from the explosion while receiving wounds in his exposed feet and
legs. He immediately sustained additional wounds in his legs from an
enemy machine gun, but nevertheless he silenced the emplacement
with another grenade. Although suffering great pain from his wounds,
Capt. Ray continued to direct his men, providing the outstanding
courage and leadership they vitally needed, and prevented their
annihilation by successfully leading them from their surrounded
position. Only after assuring that his platoon was no longer in
immediate danger did he allow himself to be evacuated for medical
 treatment. By his gallantry at the risk of his life in the highest
traditions of the military service, Capt. Ray has reflected great credit
on himself, his unit, and the U.S. Army.



Jimmie E. Howard Pool workout requiring a corpsman, lifeguard, and safety

diver.
1. Warm up with a 500 meter swim of any stroke.

2. Form up two teams. Place two 70 lb kettlebells (do not drop weights into

pool) or weight belts on the bottom of the deep end of a training tank or
Olympic pool. Have a supervised relay race between two teams. The starters
for each team will jump into the water and pick up the kettlebell or weight
belt and run on the bottom of the pool for 25 yards or meters to hand the
weight to the waiting relay member (who will be on the bottom). If a relay
member must surface they must set the weight down on the bottom of the
pool while they catch their breath before resuming the race.
3. The losing team will perform 50 push ups.

4. Everyone swims 1300 meters of any stroke.

Meet the Hero
Jimmie E. Howard
1929 - 1993
Branch: U.S. Marine Corps Recon

Place / Date of Action: Republic of Vietnam, July 13-15, 1966

Citation

For conspicuous gallantry and intrepidity at the risk of his own life above and
beyond the call of duty. G/Sgt. Howard and his 18-man platoon were occupying
an observation post deep within enemy-controlled territory. Shortly after
midnight a Viet Cong force of estimated battalion size approached the Marines'
position and launched a vicious attack with small arms, automatic weapons, and
mortar fire. Reacting swiftly and fearlessly in the face of the overwhelming
odds, G/Sgt. Howard skillfully organized his small but determined force into a
tight perimeter defense and calmly moved from position to position to direct his
men's fire. Throughout the night, during assault after assault, his courageous
example and firm leadership inspired and motivated his men to withstand the
unrelenting fury of the hostile fire in the seemingly hopeless situation. He
constantly shouted encouragement to his men and exhibited imagination and
resourcefulness in directing their return fire. When fragments of an exploding
enemy grenade wounded him severely and prevented him from moving his legs,
he distributed his ammunition to the remaining members of his platoon and
proceeded to maintain radio communications and direct air strikes on the enemy
with uncanny accuracy. At dawn, despite the fact that 5 men were killed and all
but 1 wounded, his beleaguered platoon was still in command of its position.
When evacuation helicopters approached his position, G/Sgt. Howard warned
them away and called for additional air strikes and directed devastating small-
arms fire and air strikes against enemy automatic weapons positions in order to
make the landing zone as secure as possible. Through his extraordinary courage
and resolute fighting spirit, G/Sgt. Howard was largely responsible for
preventing the loss of his entire platoon. His valiant leadership and courageous
fighting spirit served to inspire the men of his platoon to heroic endeavor in the
face of overwhelming odds, and reflect the highest credit upon G/Sgt. Howard,
the Marine Corps, and the U.S. Naval Service.

Jimmie E. Howard (in dive gear) inserting from the diesel boat the USS Perch.
Pre-MOH days in recon.


 James Elliot Williams
Open water swim requiring support boats, corpsman, and safety swimmers.
1. Open water fin swim for 2.5 kilometers.
Meet the Hero
James Elliot Williams Nov. 13, 1930–Oct. 13,
1999
Branch: U.S. Navy Place / Date of Action: Mekong River, Republic of
Vietnam, Oct. 31, 1966
 Citation
For conspicuous gallantry and intrepidity at the risk of his life above and beyond
the call of duty. BM1 Williams was serving as Boat Captain and Patrol Officer
aboard River Patrol Boat (PBR) 105 accompanied by another patrol boat when
the patrol was suddenly taken under fire by 2 enemy sampans. BM1 Williams
immediately ordered the fire returned, killing the crew of 1 enemy boat and
causing the other sampan to take refuge in a nearby river inlet. Pursuing the
fleeing sampan, the U.S. patrol encountered a heavy volume of small-arms fire
from enemy forces, at close range, occupying well-concealed positions along the
river bank. Maneuvering through this fire, the patrol confronted a numerically
superior enemy force aboard 2 enemy junks and 8 sampans augmented by heavy
automatic weapons fire from ashore. In the savage battle that ensued, BM1
Williams, with utter disregard for his safety exposed himself to the withering
hail of enemy fire to direct counter-fire and inspire the actions of his patrol.
Recognizing the overwhelming strength of the enemy force, BM1 Williams
deployed his patrol to await the arrival of armed helicopters. In the course of his
movement he discovered an even larger concentration of enemy boats. Not
waiting for the arrival of the armed helicopters, he displayed great initiative and
boldly led the patrol through the intense enemy fire and damaged or destroyed
50 enemy sampans and 7 junks. This phase of the action completed, and with the
arrival of the armed helicopters, BM1 Williams directed the attack on the
remaining enemy force. Now virtually dark, and although BM1 Williams was
aware that his boats would become even better targets, he ordered the patrol
boats' search lights turned on to better illuminate the area and moved the patrol
perilously close to shore to press the attack. Despite a waning supply of
ammunition the patrol successfully engaged the enemy ashore and completed the
rout of the enemy force. Under the leadership of BM1 Williams, who
demonstrated unusual professional skill and indomitable courage throughout the
3 hour battle, the patrol accounted for the destruction or loss of 65 enemy boats
and inflicted numerous casualties on the enemy personnel. His extraordinary
heroism and exemplary fighting spirit in the face of grave risks inspired the
efforts of his men to defeat a larger enemy force, and are in keeping with the
finest traditions of the U.S. Naval Service.

 George Sisler

Vehicle Push
Break into six man teams. One man is behind the wheel of a vehicle to
steer, and two others ride as passengers. Three men at a time push the car
for one mile. The teams switch places after the first mile.
Meet the Hero George Kenton Sisler Sept.
19, 1937–Feb. 7, 1967
Branch: U.S. Army Special Forces Place / Date of Action: Republic of
Vietnam, Feb. 7, 1967
Citation For conspicuous gallantry and intrepidity at the risk of
his life and above and beyond the call of duty. 1st Lt. Sisler was
the platoon leader/adviser to a Special United States/Vietnam
exploitation force. While on patrol deep within enemy dominated
territory, 1st Lt. Sisler’s platoon was attacked from 3 sides by a
company sized enemy force. 1st Lt. Sisler quickly rallied his men,
deployed them to a better defensive position, called for air strikes,
and moved among his men to encourage and direct their efforts.
Learning that 2 men had been wounded and were unable to pull
back to the perimeter, 1st Lt. Sisler charged from the position
through intense enemy fire to assist them. He reached the men and
began carrying 1 of them back to the perimeter, when he was
taken under more intensive weapons fire by the enemy. Laying
down his wounded comrade, he killed 3 onrushing enemy soldiers
by firing his rifle and silenced the enemy machine gun with a
grenade. As he returned the wounded man to the perimeter, the
left flank of the position came under extremely heavy attack by
the superior enemy force and several additional men of his
platoon were quickly wounded. Realizing the need for instant
action to prevent his position from being overrun, 1st Lt. Sisler
picked up some grenades and charged single-handedly into the
enemy onslaught, firing his weapon and throwing grenades. This
singularly heroic action broke up the vicious assault and forced
the enemy to begin withdrawing. Despite the continuing enemy
fire, 1st Lt. Sisler was moving about the battlefield directing air
strikes when he fell mortally wounded. His extraordinary
 leadership, infinite courage, and selfless concern for his men
saved the lives of a number of his comrades. His actions reflect
great credit upon himself and uphold the highest traditions of the
military service.

 David Ouellet 1. Warm up with a 1 mile run.

2. Bends and thrusts (burpees): 30 repetitions.

3. Push-ups: 1 set of 50 repetitions.

4. The unit forms a line at the pull-up bar, not more than ten in each line.

Pull-up ladder: 1 set of 1 pull ups, followed by a set of 2 pull-ups,

followed by a set of 3 pull-ups, then 4, then 5, working up to 10.
5. Curl ups: 30 repetitions.

6. Side bridge/plank/side bridge: Hold each transition 8 seconds for a total

of 4 minutes 7. Run 5 miles.

Meet the Hero David George Ouellet June
13, 1944–March 6, 1967
Branch: U.S. Navy Place / Date of Action: Mekong River, Republic of
Vietnam, March 6, 1967
Citation For conspicuous gallantry and intrepidity at the risk of his
life above and beyond the call of duty while serving with River
Section 532, in combat against the enemy in the Republic of Vietnam.
As the forward machine gunner on River Patrol Boat (PBR) 124,
which was on patrol on the Mekong River during the early evening
hours of March 6, 1967, Seaman Ouellet observed suspicious activity
near the river bank, alerted his Boat Captain, and recommended
movement of the boat to the area to investigate. While the PBR was
making a high-speed run along the river bank, Seaman Ouellet spotted
an incoming enemy grenade falling toward the boat. He immediately
left the protected position of his gun mount and ran aft for the full
length of the speeding boat, shouting to his fellow crew members to
take cover. Observing the Boat Captain standing unprotected on the
boat, Seaman Ouellet bounded onto the engine compartment cover,
and pushed the Boat Captain down to safety. In the split second that
followed the grenade's landing, and in the face of certain death,
Seaman Ouellet fearlessly placed himself between the deadly missile
and his shipmates, courageously absorbing most of the blast fragments
with his own body in order to protect his shipmates from injury and
death. His extraordinary heroism and his selfless and courageous
actions on behalf of his comrades at the expense of his own life were
in the finest tradition of the United States Naval Service.

 Charles E. Hosking, Jr.

1. Mountain climbers: 1 set of 60 repetitions 2. Box jumps: 4 sets of 10

jumps onto a 24-30 inch platform 3. Cling and jerk burpee (burpees

while holding a weight and incorporating a clean and jerk at the top)
Use a 40-50 lb sandbag with handles or two 25 pound hexagonal
dumbbells, 25 repetitions 4. Sandbag lunge walk: Place a sandbag on

one shoulder and lunge walk 50 meters; switch shoulders and walk an
additional 50 meters 5. Farmer's walk with 70 pounds for 100 meters,

then switch hands and walk an additional 100 meters 6. Plank for 3

minutes 7. Curl ups: 20 repetitions of 8 seconds

Meet the Hero Charles Ernest Hosking, Jr.
May 12, 1924 – March 21, 1967
Branch: U.S. Army Special Forces Place / Date of Action: Phuoc Long
Province, Republic of Vietnam, March 21, 1967
Citation For conspicuous gallantry and intrepidity in action at the risk
of his life above and beyond the call of duty. Master Sergeant
Hosking (then Sergeant First Class), Detachment A-302, Company A,
greatly distinguished himself while serving as company advisor in the
III Corps Civilian Irregular Defense Group Reaction Battalion during
combat operations in Don Luan District. A Viet Cong suspect was
apprehended and subsequently identified as a Viet Cong sniper. While
MSG Hosking was preparing the enemy for movement back to the
base camp, the prisoner suddenly grabbed a hand grenade from MSG
Hosking's belt, armed the grenade, and started running towards the
company command group which consisted of 2 Americans and 2
Vietnamese who were standing a few feet away. Instantly realizing
that the enemy intended to kill the other men, MSG Hosking
immediately leaped upon the Viet Cong’s back. With utter disregard
for his personal safety, he grasped the Viet Cong in a “Bear Hug”
forcing the grenade against the enemy soldier's chest. He then
wrestled the Viet Cong to the ground and covered the enemy's body
with his body until the grenade detonated. The blast instantly killed
both MSG Hosking and the Viet Cong. By absorbing the full force of
the exploding grenade with his body and that of the enemy, he saved
the other members of his command group from death or serious
injury. MSG Hosking's risk of his life above and beyond the call of
duty are in the highest tradition of the U.S. Army and reflect great
credit upon himself and the Armed Forces of his country.

Gordon Douglas Yntema 1. Run 1 mile at a warm up pace 2. Rope climb

20 feet 3. Run 1/2 mile 4. Rope climb 20 feet 5. Run 1/2 mile 6. Rope

climb 20 feet 7. Run 1/2 mile 8. Rope climb 20 feet 9. Run 1/2 mile 10.

Rope climb 20 feet 11. Eight count body builders: 50 repetitions 12. Run 1

mile
Meet the Hero Gordon Douglas Yntema June
26, 1945 – Jan. 18, 1968
Branch: U.S. Army Special Forces Place / Date of Action: Near Thong
Binh, Republic of Vietnam, Jan. 16-18, 1968
Citation For conspicuous gallantry and intrepidity in action at the risk
of his life above and beyond the call of duty. Sgt. Yntema, U.S.
Army, distinguished himself while assigned to Detachment A-431,
Company D. As part of a larger force of civilian irregulars from Camp
Cai Cai, he accompanied 2 platoons to a blocking position east of the
village of Thong Binh, where they became heavily engaged in a small
arms fire fight with the Viet Cong. Assuming control of the force
when the Vietnamese commander was seriously wounded, he
advanced his troops to within 50 meters of the enemy bunkers. After a
fierce 30 minute fire fight, the enemy forced Sgt. Yntema to withdraw
his men to a trench in order to afford them protection and still perform
their assigned blocking mission. Under cover of machine gun fire,
approximately 1 company of Viet Cong maneuvered into a position
which pinned down the friendly platoons from 3 sides. A dwindling
ammunition supply, coupled with a Viet Cong mortar barrage which
inflicted heavy losses on the exposed friendly troops, caused many of
the irregulars to withdraw. Seriously wounded and ordered to
withdraw himself, Sgt. Yntema refused to leave his fallen comrades.
Under withering small arms and machine gun fire, he carried the
wounded Vietnamese commander and a mortally wounded American
Special Forces advisor to a small gully 50 meters away in order to
shield them from the enemy fire. Sgt. Yntema then continued to
repulse the attacking Viet Cong attempting to overrun his position
until, out of ammunition and surrounded, he was offered the
opportunity to surrender. Refusing, Sgt. Yntema stood his ground,
using his rifle as a club to fight the approximately 15 Viet Cong
attempting his capture. His resistance was so fierce that the Viet Cong
were forced to shoot in order to overcome him. Sgt. Yntema's
personal bravery in the face of insurmountable odds and supreme self-
sacrifice were in keeping with the highest traditions of the military
service and reflect the utmost credit upon himself, the 1st Special
Forces, and the U.S. Army.

 Drew Dix 1. Bear crawl 100 meters one direction, then run back to the

starting point.
2. Lunge walk 100 meters, then run back to starting point.

3. Side step agility run drill: 25 meters down and back at 50% speed, 5 times

4. Farmer's walk down and back with an ammo can or 30 pound kettlebell in

each hand 5. Goblet squats with ammo can or 30 pound weight: 50

repetitions 6. Push-ups: 50 repetitions 7. Mountain climbers: 100

repetitions 8. Overhead press of ammo can or 30 pound weight; perform as

many repetitions as possible in 2 minutes 9. Side bridge/plank/side bridge:

Hold each transition 8 seconds for a total of 4 minutes 10. Run 3 miles

Meet the Hero Drew Dennis Dix Born: Dec. 14,
1944
Branch: U.S. Army Special Forces Place / Date of Action: Chau Doc
Province, Republic of Vietnam, Jan. 31 and Feb. 1, 1968
 Citation
For conspicuous gallantry and intrepidity in action at the risk of his life above
and beyond the call of duty. S/Sgt. Dix distinguished himself by exceptional
heroism while serving as a unit adviser. Two heavily armed Viet Cong battalions
attacked the Province capital city of Chau Phu resulting in the complete
breakdown and fragmentation of the defenses of the city. S/Sgt. Dix, with a
patrol of Vietnamese soldiers, was recalled to assist in the defense of Chau Phu.
Learning that a nurse was trapped in a house near the center of the city, S/Sgt.
Dix organized a relief force, successfully rescued the nurse, and returned her to
the safety of the Tactical Operations Center. Being informed of other trapped
civilians within the city, S/Sgt. Dix voluntarily led another force to rescue 8
civilian employees located in a building which was under heavy mortar and
small-arms fire. S/Sgt. Dix then returned to the center of the city. Upon
approaching a building, he was subjected to intense automatic rifle and machine
gun fire from an unknown number of Viet Cong. He personally assaulted the
building, killing 6 Viet Cong, and rescuing 2 Filipinos. The following day S/Sgt.
Dix, still on his own volition, assembled a 20-man force and though under
intense enemy fire cleared the Viet Cong out of the hotel, theater, and other
adjacent buildings within the city. During this portion of the attack, Army
Republic of Vietnam soldiers inspired by the heroism and success of S/Sgt. Dix,
rallied and commenced firing upon the Viet Cong. S/Sgt. Dix captured 20
prisoners, including a high ranking Viet Cong official. He then attacked enemy
troops who had entered the residence of the Deputy Province Chief and was
successful in rescuing the official's wife and children. S/Sgt. Dix's personal
heroic actions resulted in 14 confirmed Viet Cong killed in action and possibly
25 more, the capture of 20 prisoners, 15 weapons, and the rescue of the 14
United States and free world civilians. The heroism of S/Sgt. Dix was in the
highest tradition and reflects great credit upon the U.S. Army.

 Eugene Ashley, Jr.
Three point underwater compass swim for 3 kilometers
Meet the Hero Eugene Ashley, Jr.
Oct. 12, 1931 – Feb. 7, 1968
Branch: U.S. Army Special Forces Place / Date of Action: Near Lang Vei,
Republic of Vietnam, Feb. 6 and 7, 1968
Citation Sfc. Ashley, distinguished himself by conspicuous
gallantry and intrepidity while serving with Detachment A-101,
Company C. Sfc. Ashley was the senior special forces advisor of
a hastily organized assault force whose mission was to rescue
entrapped U.S. special forces advisors at Camp Lang Vei. During
the initial attack on the special forces camp by North Vietnamese
army forces, Sfc. Ashley supported the camp with high explosive
and illumination mortar rounds. When communications were lost
with the main camp, he assumed the additional responsibility of
directing air strikes and artillery support. Sfc. Ashley organized
and equipped a small assault force composed of local friendly
personnel. During the ensuing battle, Sfc. Ashley led a total of 5
vigorous assaults against the enemy, continuously exposing
himself to a voluminous hail of enemy grenades, machine gun and
automatic weapons fire. Throughout these assaults, he was
plagued by numerous booby-trapped satchel charges in all
bunkers on his avenue of approach. During his fifth and final
assault, he adjusted air strikes nearly on top of his assault element,
forcing the enemy to withdraw and resulting in friendly control of
the summit of the hill. While exposing himself to intense enemy
fire, he was seriously wounded by machine gun fire but continued
his mission without regard for his personal safety. After the fifth
assault he lost consciousness and was carried from the summit by
his comrades only to suffer a fatal wound when an enemy artillery
round landed in the area. Sfc. Ashley displayed extraordinary
heroism in risking his life in an attempt to save the lives of his
 entrapped comrades and commanding officer. His total disregard
for his personal safety while exposed to enemy observation and
automatic weapons fire was an inspiration to all men committed
to the assault. The resolute valor with which he led 5 gallant
charges placed critical diversionary pressure on the attacking
enemy and his valiant efforts carved a channel in the
overpowering enemy forces and weapons positions through which
the survivors of Camp Lang Vei eventually escaped to freedom.
Sfc. Ashley's bravery at the cost of his life was in the highest
traditions of the military service, and reflects great credit upon
himself, his unit, and the U.S. Army.

 Terrence Graves 1. Run 800 meters as a warm-up.

2. Alternate one set of 10 pull ups with one set of 25 push ups. Repeat 4 times.

3. Weighted sled drill: Push a weighted sled 25 yards, run back, and then

using the rope attached to the sled, pull the sled back by hand-over-hand.
Repeat five times.
4. Lunge walk with a barbell held overhead in one hand for 15 yards, then

switch hands. Rest for one minute between sets. Perform 3 sets.
5. Battle ropes: 4 minutes of Tabata (alternating 20 seconds of exercise and 10

seconds of rest) rope drills.

6. Run 2 miles.

Meet the Hero
Terrence C. Graves Branch: U.S. Marine
Corps Recon Died: February 17, 1968
Place / Date of Action: Republic of Vietnam, February 16-17, 1968
 Citation

For conspicuous gallantry and intrepidity at the risk of his life above and beyond
the call of duty as a Platoon Commander with the Third Force Reconnaissance
Company, Third Reconnaissance Battalion, Third Marine Division, in the
Republic of Vietnam on 16 February 1968. While on a large-range
reconnaissance mission, Lieutenant Grave's eight-man patrol observed seven
enemy soldiers approaching their position. Reacting instantly, he deployed his
men and directed their fire on the approaching enemy. After the fire had ceased,
he and two patrol members commenced a search of the area, and suddenly came
under a heavy volume of hostile small arms and automatic weapons fire from a
numerically superior enemy force. When one of his men was hit by enemy fire,
Lieutenant Graves moved through the fire-swept area to his radio and, while
directing suppressive fire from his men, requested air support and adjusted a
heavy volume of artillery and helicopter gunship fire upon the enemy. After
attending the wounded, Lieutenant Graves, accompanied by another Marine,
moved from his relatively safe position to confirm the results of the earlier
engagement. Observing that several of the enemy were still alive, he launched a
determined assault, eliminating the remaining enemy troops. He then began
moving the patrol to a landing zone for extraction, when the unit again came
under intense fire which wounded two more Marines and Lieutenant Graves.
Refusing medical attention, he once more adjusted air strikes and artillery fire
upon the enemy while directing the fire of his men. He led his men to a new
landing site into which he skillfully guided the in-coming aircraft and boarded
his men while remaining exposed to the hostile fire. Realizing that one of the
wounded had not embarked, he directed the aircraft to depart and, along with
another Marine, moved to the side of the causality. Confronted with a shortage
of ammunition, Lieutenant Graves utilized supporting arms and directed fire
until a second helicopter arrived. At this point, the volume of enemy fire
intensified, hitting the helicopter and causing it to crash shortly after liftoff. All
aboard were killed. Lieutenant Graves' outstanding courage, superb leadership
and indomitable fighting spirit throughout the day were in keeping with the
highest traditions of the Marine Corps and the United States Naval Service. He
gallantly gave his life for his country.

 Fred Zabitosky 1. Kettlebell swings: 50 repetitions with a 30 pound

kettlebell 2. Push-ups: 40 repetitions 3. Kettlebell swings: 50 repetitions

with a 50 pound kettlebell 4. Barbell clean and jerk: 30 sets of 1 repetition

resting briefly between each one performed to allow enough recovery time
to maintain good form.

5. Overhead single arm lunge walk for 25 meters with 45 pounds; switch

hands and repeat for another 25 meters. Perform 2 sets per side.
6. Curl ups: 20 repetitions of 8 seconds 7. Side bridge/plank/side bridge:

Hold each transition 8 seconds for a total of 4 minutes 8. Battle ropes: 4

minutes of Tabata rope drills (alternating 20 seconds of exercise and 10

seconds of rest) 9. Run 1 mile.

Meet the Hero Fred William Zabitosky Oct.
27, 1942 – Jan. 18, 1996
Branch: U.S. Army Special Forces Place / Date of Action: Republic of
Vietnam, Feb. 19, 1968
Citation For conspicuous gallantry and intrepidity in action at the
risk of his life above and beyond the call of duty. Sfc. Zabitosky,
U.S. Army, distinguished himself while serving as an assistant
team leader of a 9-man Special Forces long-range reconnaissance
patrol. Sfc. Zabitosky’s patrol was operating deep within enemy
controlled territory when they were attacked by a numerically
superior North Vietnamese Army unit. Sfc. Zabitosky rallied his
team members, deployed them into defensive positions, and,
exposing himself to concentrated enemy automatic weapons fire,
directed their return fire. Realizing the gravity of the situation,
Sfc. Zabitosky ordered his patrol to move to a landing zone for
helicopter extraction while he covered their withdrawal with rifle
fire and grenades. Rejoining the patrol under increasing enemy
pressure, he positioned each man in a tight perimeter defense and
continually moved from man to man, encouraging them and
controlling their defensive fire. Mainly due to his example, the
outnumbered patrol maintained its precarious position until the
arrival of tactical air support and a helicopter extraction team. As
the rescue helicopters arrived, the determined North Vietnamese
pressed their attack. Sfc. Zabitosky repeatedly exposed himself to
their fire to adjust suppressive helicopter gunship fire around the
landing zone. After boarding 1 of the rescue helicopters, he
positioned himself in the door delivering fire on the enemy as the
ship took off. The helicopter was engulfed in a hail of bullets and
Sfc. Zabitosky was thrown from the craft as it spun out of control
and crashed. Recovering consciousness, he ignored his extremely
 painful injuries and moved to the flaming wreckage. Heedless of
the danger of exploding ordnance and fuel, he pulled the severely
wounded pilot from the searing blaze and made repeated attempts
to rescue his patrol members but was driven back by the intense
heat. Despite his serious burns and crushed ribs, he carried and
dragged the unconscious pilot through a curtain of enemy fire to
within 10 feet of a hovering rescue helicopter before collapsing.
Sfc. Zabitosky's extraordinary heroism and devotion to duty were
in keeping with the highest traditions of the military service and
reflect great credit upon himself, his unit, and the U.S. Army.

 Ralph H. Johnson

Run 9 miles.
Meet the Hero Ralph H. Johnson Branch:
U.S. Marine Corps Recon Died: March 5,
1968
Place / Date of Action: Republic of Vietnam, March 5, 1968

Citation For conspicuous gallantry and intrepidity at the risk of his

life above and beyond the call of duty while serving as a
reconnaissance scout with Company A, First Reconnaissance
Battalion, First Marine Division in action against the North
Vietnamese Army and Viet Cong forces in the Republic of Vietnam.
In the early morning hours of 5 March 1968, during OPERATION
ROCK, First Class Johnson was a member of a fifteen-man
reconnaissance patrol manning an observation post on Hill 146
overlooking the Quan Duc Duc Valley deep in enemy controlled
territory. They were attacked by a platoon-size hostile force
employing automatic weapons, satchel charges and hand grenades.
Suddenly a hand grenade landed in the three-man fighting hole
occupied by Private First Class Johnson and two fellow Marines.
Realizing the inherent danger to his comrades, he shouted a warning
and unhesitatingly hurled himself upon the explosive device. When
the grenade exploded, Private First Class Johnson absorbed the
tremendous impact of the blast and was killed instantly. His prompt
and heroic act saved the life of one Marine at the cost of his own and
undoubtedly prevented the enemy from penetrating his sector of the
patrol's perimeter. Private First Class Johnson's courage inspiring
valor and selfless devotion to duty were in keeping with the highest
traditions of the Marine Corps and the United States Naval Service.
He gallantly gave his life for his country.

 Roy Benavidez 1. Warm up with 1 mile run.

2. Air squats: 50 repetitions 3. Kettlebell swings: 50 repetitions with a 50

pound kettlebell 4. Goblet squats: 50 repetitions with a 50 pound

kettlebell 5. Kettlebell snatches: 4 sets of 15 repetitions 6. 12 Shrugs

with 240-300 pounds followed by 5 deadlifts without setting the bar

down. Perform 4 sets.
7. 50 Goblet squats with a 50 pound kettlebell 8. 50 kettlebell swings with

a 50 pound kettlebell 9. 50 air squats 10. One set of maximum pull-ups,

then one set of maximum push-ups 11. Curl ups: 20 repetitions 12. Side

bridge: Hold 1 minute on each side 13. Run 2 miles

Meet the Hero
Roy Perez Benavidez
August 5, 1935 – Nov. 29, 1998
Branch: U.S. Army Special Forces
Place / Date of Action: West of Loc Ninh, Republic of Vietnam, May 2,
1968
Citation (Synopsis)
A 12-man Special Forces Reconnaissance Team was inserted by helicopters in a
dense jungle area west of Loc Ninh, Vietnam. The team met heavy enemy
resistance, and requested emergency extraction. Benavidez was at the Forward
Operating Base monitoring the operation by radio when these helicopters
returned to off-load wounded crew members. Benavidez voluntarily boarded a
returning aircraft to assist in another extraction attempt. Realizing that all the
team members were either dead or wounded and unable to move to the pickup
zone, he directed the aircraft to a nearby clearing where he jumped from the
hovering helicopter, and ran approximately 75 meters under withering small
arms fire to the crippled team. Prior to reaching the team’s position he was
wounded in his right leg, face, and head. Despite these painful injuries, he took
charge, repositioning the team members and directing their fire to facilitate the
landing of an extraction aircraft, and the loading of wounded and dead team
members. He then threw smoke canisters to direct the aircraft to the team’s
position. Despite his severe wounds and under intense enemy fire, he carried and
dragged half of the wounded team members to the awaiting aircraft. As the
enemy’s fire intensified, he hurried to recover the body and classified documents
on the dead team leader. When he reached the leader's body, Benavidez was
severely wounded by small arms fire in the abdomen and grenade fragments in
his back. At nearly the same moment, the aircraft pilot was mortally wounded,
and his helicopter crashed. Although in extremely critical condition due to his
multiple wounds, Benavidez secured the classified documents and made his way
back to the wreckage, where he aided the wounded out of the overturned aircraft,
and gathered the stunned survivors into a defensive perimeter. Facing a buildup
of enemy opposition, Benavidez mustered his strength, began calling in tactical
air strikes and directed the fire from supporting gunships to suppress the
enemy’s fire and so permit another extraction attempt. He was wounded again in
his thigh by small arms fire while administering first aid to a wounded team
member just before another extraction helicopter was able to land. His
indomitable spirit kept him going as he began to ferry his comrades to the craft.
On his second trip with the wounded, he was clubbed with additional wounds to
his head and arms before killing his adversary. He then continued under
devastating fire to carry the wounded to the helicopter. Upon reaching the
aircraft, he spotted and killed two enemy soldiers who were rushing the craft.
With little strength remaining, he made one last trip to the perimeter to ensure
that all classified material had been collected or destroyed, and to bring in the
remaining wounded. Only then, in extremely serious condition from numerous
wounds and loss of blood, did he allow himself to be pulled into the extraction
aircraft. Benavidez’ gallant choice to join voluntarily his comrades who were in
critical straits, to expose himself constantly to withering enemy fire, and his
refusal to be stopped, saved the lives of at least eight men.

 Joe Jackson Breath-hold drills:
Lie down in a darkened room; if possible be hooked up to a vital signs
machine (pulse, blood pressure, O2 saturation, and respiration rate). Using
diaphragmatic breathing and purposeful relaxation techniques, try to slow
your pulse rate, respiration, and lower your blood pressure while keeping
your O2 saturation rate at or near 100%. Perform this exercise for 10
minutes; then perform a relaxed breath-hold attempt for time while striving
to remain relaxed and maintain a suppressed heart rate. Repeat for three
attempts.
Meet the Hero Joe Madison Jackson Born:
March 14, 1923
Branch: U.S. Air Forces Place / Date of Action: Kham Duc, Republic of
Vietnam, May 12, 1968
Citation For conspicuous gallantry and intrepidity in action at the
risk of his life above and beyond the call of duty. Lt. Col. Jackson
distinguished himself as pilot of a C123 aircraft. Lt. Col. Jackson
volunteered to attempt the rescue of a 3-man USAF Combat
Control Team from the Special Forces camp at Kham Duc.
Hostile forces had overrun the forward outpost and established
gun positions on the airstrip. They were raking the camp with
small arms, mortars, light and heavy automatic weapons, and
recoilless rifle fire. The camp was engulfed in flames and
ammunition dumps were continuously exploding and littering the
runway with debris. In addition, eight aircraft had been destroyed
by the intense enemy fire and one aircraft remained on the runway
reducing its usable length to only 2,200 feet. To further
complicate the landing, the weather was deteriorating rapidly,
thereby permitting only one air strike prior to his landing.
Although fully aware of the extreme danger and likely failure of
such an attempt. Lt. Col. Jackson elected to land his aircraft and
attempt to rescue. Displaying superb airmanship and
extraordinary heroism, he landed his aircraft near the point where
the combat control team was reported to be hiding. While on the
ground, his aircraft was the target of intense hostile fire. A rocket
landed in front of the nose of the aircraft but failed to explode.
Once the combat control team was aboard, Lt. Col. Jackson
succeeded in getting airborne despite the hostile fire directed
across the runway in front of his aircraft. Lt. Col. Jackson's
profound concern for his fellow men, at the risk of his life above
 and beyond the call of duty are in keeping with the highest
traditions of the U.S. Air Force and reflect great credit upon
himself, and the Armed Forces of his country.

 James Kedenburg Pool workouts require lifeguards and medical support.
1. Warm up with a 300 meter swim using underwater recovery strokes.

2. Enter the pool and form squads of 8-12 into a circle and tread water.

Take a 20-30 pound kettlebell and pass it from person to person while
treading water. Continue for 20 minutes.
3. Swim 500 meters of breast stroke or side stroke.

Meet the Hero John James Kedenburg July
31, 1946 – June 14, 1968
Branch: U.S. Army Special Forces Place / Date of Action: Republic of
Vietnam, June 13, 1968
Citation For conspicuous gallantry and intrepidity in action at the
risk of his life above and beyond the call of duty. Sp5 Kedenburg,
U.S. Army, Command and Control Detachment North, Forward
Operating Base 2, 5th Special Forces Group (Airborne),
distinguished himself while serving as advisor to a long-range
reconnaissance team of South Vietnamese irregular troops. The
team’s mission was to conduct counter-guerrilla operations deep
within enemy-held territory. Prior to reaching the day’s objective,
the team was attacked and encircled by a battalionsize North
Vietnamese Army force. Sp5 Kedenburg assumed immediate
command of the team which succeeded, after a fierce fight, in
breaking out of the encirclement. As the team moved through
thick jungle to a position from which it could be extracted by
helicopter, Sp5 Kedenburg conducted a gallant rear guard fight
against the pursuing enemy and called for tactical air support and
rescue helicopters. His withering fire against the enemy permitted
the team to reach a preselected landing zone with the loss of only
1 man, who was unaccounted for. Once in the landing zone, Sp5
Kedenburg deployed the team into a perimeter defense against the
numerically superior enemy force. When tactical air support
arrived, he skillfully directed air strikes against the enemy,
suppressing their fire so that helicopters could hover over the area
and drop slings to be used in the extraction of the team. After half
of the team was extracted by helicopter, Sp5 Kedenburg and the
remaining 3 members of the team harnessed themselves to the
sling on a second hovering helicopter. Just as the helicopter was
 to lift them out of the area, the South Vietnamese team member
who had been unaccounted for after the initial encounter with the
enemy appeared in the landing zone. Sp5 Kedenburg
unhesitatingly gave up his place in the sling to the man and
directed the helicopter pilot to leave the area. He then continued
to engage the enemy who were swarming into the landing zone,
killing 6 enemy soldiers before he was overpowered. Sp5
Kedenburg’s inspiring leadership, consummate courage and
willing self-sacrifice permitted his small team to inflict heavy
casualties on the enemy and escape almost certain annihilation.
His actions reflect great credit upon himself and the U.S. Army.

 William Atkinson Jones, III
Squats, Push-up, Pull-up Countdown
1. 100 air squats-10 pull-ups

2. 75 air squats-30 push-ups

3. 50 air squats-15 pull-ups

4. 25 air squats-50 push-ups

5. Walk ¼ mile

6. Run 5 miles

Meet the Hero William Atkinson Jones, III
May 31, 1922 - Nov. 15, 1969
Branch: U.S. Air Forces Place / Date of Action: Near Dong Hoi, North
Vietnam, Sept. 1, 1968
Citation(Synopsis)
Col. Jones distinguished himself as the pilot of an A-1H Skyraider aircraft near
Dong Hoi, North Vietnam. On that day, as the on-scene commander in the
attempted rescue of a downed U.S. pilot, Col. Jones' aircraft was repeatedly hit
by heavy and accurate antiaircraft fire. On one of his low passes, Col. Jones felt
an explosion beneath his aircraft and his cockpit rapidly filled with smoke. With
complete disregard of the possibility that his aircraft might still be burning, he
unhesitatingly continued his search for the downed pilot. On this pass, he sighted
the survivor and a multiple-barrel gun position firing at him from near the top of
a karst formation. He could not attack the gun position on that pass for fear he
would endanger the downed pilot. Leaving himself exposed to the gun position,
Col. Jones attacked the position with cannon and rocket fire on 2 successive
passes. On his second pass, the aircraft was hit with multiple rounds of
automatic weapons fire. One round impacted the Yankee Extraction System
rocket mounted directly behind the headrest, igniting the rocket. His aircraft was
observed to burst into flames in the center fuselage section, with flames
engulfing the cockpit area. He pulled the extraction handle, jettisoning the
canopy. The influx of fresh air made the fire burn with greater intensity for a few
moments, but since the rocket motor had already burned, the extraction system
did not pull Col. Jones from the aircraft. Despite searing pains from severe burns
sustained on his arms, hands, neck, shoulders, and face, Col. Jones pulled his
aircraft into a climb and attempted to transmit the location of the downed pilot
and the enemy gun position to the other aircraft in the area. His calls were
blocked by other aircraft transmissions repeatedly directing him to bail out and
within seconds his transmitters were disabled and he could receive only on 1
channel. Completely disregarding his injuries, he elected to fly his crippled
aircraft back to his base and pass on essential information for the rescue rather
than bail out. Col. Jones successfully landed his heavily damaged aircraft and
passed the information to a debriefing officer while on the operating table. As a
result of his heroic actions and complete disregard for his personal safety, the
downed pilot was rescued later in the day.

 Laszlo Rabel
Ten rounds for time (of push-ups, pull-ups, and squats)
1. 10 push-ups

2. 5 pull-ups

3. 20 squats

Rest 5 minutes.

Run 4 miles.
Meet the Hero Laszlo Rabel Sept. 21, 1937 –
Nov. 13, 1968
Branch: U.S. Army Ranger Place / Date of Action: Binh Dinh Province,
Republic of Vietnam, Nov. 13, 1968
Citation For conspicuous gallantry and intrepidity in action at the
risk of his life above and beyond the call of duty. S/Sgt. Rabel
distinguished himself while serving as leader of Team Delta, 74th
Infantry Detachment. At 1000 hours on this date, Team Delta was
in a defensive perimeter conducting reconnaissance of enemy trail
networks when a member of the team detected enemy movement
to the front. As S/Sgt. Rabel and a comrade prepared to clear the
area, he heard an incoming grenade as it landed in the midst of the
team's perimeter. With complete disregard for his life, S/Sgt.
Rabel threw himself on the grenade and, covering it with his
body, received the complete impact of the immediate explosion.
Through his indomitable courage, complete disregard for his
safety and profound concern for his fellow soldiers, S/Sgt. Rabel
averted the loss of life and injury to the other members of Team
Delta. By his gallantry at the cost of his life in the highest
traditions of the military service, S/Sgt. Rabel has reflected great
credit upon himself, his unit, and the U.S. Army.

 James Fleming Rucksack Appreciation Workout 1. Load a rucksack with

50 pounds 2. Press or jerk the rucksack overhead with one hand and lunge

walk for 16 steps 3. Switch hands and lunge walk with the other hand for

16 steps 4. Put the rucksack on and bear crawl for 50 meters 5. Stand up

and perform 50 squats with the rucksack still on 6. Drop down and perform

50 push-ups 7. March with the rucksack on for 6 miles within 1 ½ hours

Meet the Hero James Phillip Fleming Born:
March 12, 1943
Branch: U.S. Air Forcer Place / Date of Action: Near Duc Co, Republic of
Vietnam, Nov. 26, 1968
Citation For conspicuous gallantry and intrepidity in action at the
risk of his life above and beyond the call of duty. Capt. Fleming
(then 1st Lt.) distinguished himself as the Aircraft Commander of
a UH-1F transport Helicopter. Capt. Fleming went to the aid of a
6-man special forces long range reconnaissance patrol that was in
danger of being overrun by a large, heavily armed hostile force.
Despite the knowledge that 1 helicopter had been downed by
intense hostile fire, Capt. Fleming descended, and balanced his
helicopter on a river bank with the tail boom hanging over open
water. The patrol could not penetrate to the landing site and he
was forced to withdraw. Dangerously low on fuel, Capt. Fleming
repeated his original landing maneuver. Disregarding his own
safety, he remained in this exposed position. Hostile fire crashed
through his windscreen as the patrol boarded his helicopter. Capt.
Fleming made a successful takeoff through a barrage of hostile
fire and recovered safely at a forward base. Capt. Fleming's
profound concern for his fellowmen, and at the risk of his life
above and beyond the call of duty are in keeping with the highest
traditions of the U.S. Air Force and reflect great credit upon
himself and the Armed Forces of his country.

 Robert Lewis Howard 1. Three sets of 12 one arm deadlifts per arm 2.

Alternate planking and side bridges: 30 seconds per plank or bridge for five
minutes total 3. Rope climb: 5 sets of climbing a 20 foot rope (if no rope is

available substitute 5 sets of 10 towel pull-ups) 4. 50 push-ups 5. Run 3

miles with a goal of running a 6:30 minute/mile pace or faster

Meet the Hero Robert Lewis Howard July 11,
1939 – Dec. 23, 2009
Branch: U.S. Army Special Forces Place / Date of Action: Republic of
Vietnam, Dec. 30, 1968
Citation For conspicuous gallantry and intrepidity in action at the
risk of his life above and beyond the call of duty. 1st Lt. Howard
(then Sfc.), distinguished himself while serving as platoon
sergeant of an American-Vietnamese platoon which was on a
mission to rescue a missing American soldier in enemy controlled
territory in the Republic of Vietnam. The platoon had left its
helicopter landing zone and was moving out on its mission when
it was attacked by an estimated 2-company force. During the
initial engagement, 1st Lt. Howard was wounded and his weapon
destroyed by a grenade explosion. 1st Lt. Howard saw his platoon
leader had been wounded seriously and was exposed to fire.
Although unable to walk, and weaponless, 1st Lt. Howard
unhesitatingly crawled through a hail of fire to retrieve his
wounded leader. As 1st Lt. Howard was administering first aid
and removing the officer's equipment, an enemy bullet struck 1 of
the ammunition pouches on the lieutenant's belt, detonating
several magazines of ammunition. 1st Lt. Howard momentarily
sought cover and then realizing that he must rejoin the platoon,
which had been disorganized by the enemy attack, he again began
dragging the seriously wounded officer toward the platoon area.
Through his outstanding example of indomitable courage and
bravery, 1st Lt. Howard was able to rally the platoon into an
organized defense force. With complete disregard for his safety,
1st Lt. Howard crawled from position to position, administering
first aid to the wounded, giving encouragement to the defenders
and directing their fire on the encircling enemy. For 31⁄2 hours 1st
 Lt. Howard's small force and supporting aircraft successfully
repulsed enemy attacks and finally were in sufficient control to
permit the landing of rescue helicopters. 1st Lt. Howard
personally supervised the loading of his men and did not leave the
bullet-swept landing zone until all were aboard safely. 1st Lt.
Howard’s gallantry in action, his complete devotion to the welfare
of his men at the risk of his life were in keeping with the highest
traditions of the military service and reflect great credit on
himself, his unit, and the U.S. Army.

 Robert L. Law
As many repetitions as possible (AMRAP) in 20 minutes:
1. Rope climb 20 feet (may substitute 10 rope or towel pull-ups for rope

climb)
2. Run 400 meters

3. Push-ups: 30 repetitions

Meet the Hero Robert David Law Sept. 15, 1944
– Feb. 22, 1969
Branch: U.S. Army Ranger Place / Date of Action: Tinh Phuoc Thanh
province, Republic of Vietnam, Feb. 22 1969
Citation For conspicuous gallantry and intrepidity in action at the risk
of his life above and beyond the call of duty. Sp4 Law distinguished
himself while serving with Company I. While on a long-range
reconnaissance patrol in Tinh Phuoc Thanh province, Sp4 Law and 5
comrades made contact with a small enemy patrol. As the opposing
elements exchanged intense fire, he maneuvered to a perilously
exposed position flanking his comrades and began placing suppressive
fire on the hostile troops. Although his team was hindered by a low
supply of ammunition and suffered from an unidentified irritating gas
in the air, Sp4 Law's spirited defense and challenging counter assault
rallied his fellow soldiers against the well-equipped hostile troops.
When an enemy grenade landed in his team's position, Sp4 Law,
instead of diving into the safety of a stream behind him, threw himself
on the grenade to save the lives of his comrades. Sp4 Law's
extraordinary courage and profound concern for his fellow soldiers
were in keeping with the highest traditions of the military service and
reflect great credit on himself, his unit, and the U.S. Army.

 John L. Levitow
As many repetitions as possible (AMRAP) in 20 minutes:
1. Ball slams: 10 repetitions with a 20 pound ball
2. Eight count body builders: 10 repetitions
3. Chin ups: 8 repetitions
4. Run 400 meters
Meet the Hero John L. Levitow Nov. 1, 1945-
Nov. 8, 2000
Branch: U.S. Air Force Place / Date of Action: Long Binh, Republic of
Vietnam, Feb. 24, 1969
 Citation
For conspicuous gallantry and intrepidity in action at the risk of his life above
and beyond the call of duty. Sgt. Levitow (then A1c.), U.S. Air Force,
distinguished himself by exceptional heroism while assigned as a loadmaster
aboard an AC-47 aircraft flying a night mission in support of Long Binh Army
post. Sgt. Levitow's aircraft was struck by a hostile mortar round. The resulting
explosion ripped a hole 2 feet in diameter through the wing and fragments made
over 3,500 holes in the fuselage. All occupants of the cargo compartment were
wounded and helplessly slammed against the floor and fuselage. The explosion
tore an activated flare from the grasp of a crew member who had been launching
flares to provide illumination for Army ground troops engaged in combat. Sgt.
Levitow, though stunned by the concussion of the blast and suffering from over
40 fragment wounds in the back and legs, staggered to his feet and turned to
assist the man nearest to him who had been knocked down and was bleeding
heavily. As he was moving his wounded comrade forward and away from the
opened cargo compartment door, he saw the smoking flare ahead of him in the
aisle. Realizing the danger involved and completely disregarding his own
wounds, Sgt. Levitow started toward the burning flare. The aircraft was partially
out of control and the flare was rolling wildly from side to side. Sgt. Levitow
struggled forward despite the loss of blood from his many wounds and the
partial loss of feeling in his right leg. Unable to grasp the rolling flare with his
hands, he threw himself bodily upon the burning flare. Hugging the deadly
device to his body, he dragged himself back to the rear of the aircraft and hurled
the flare through the open cargo door. At that instant the flare separated and
ignited in the air, but clear of the aircraft. Sgt. Levitow, by his selfless and heroic
actions, saved the aircraft and its entire crew from certain death and destruction.
Sgt. Levitow's gallantry, his profound concern for his fellowmen, at the risk of
his life above and beyond the call of duty are in keeping with the highest
traditions of the U.S. Air Force and reflect great credit upon himself and the
Armed Forces of his country.

 Robert H. Jenkins, Jr.
Pool workouts require lifeguards and medical support.
1. Warm up with a 300 meter swim using underwater recovery strokes 2.

At your own pace and under the supervision of a lifeguard, perform a 25

meter breath-hold swim. After arriving at the far wall, grip the lip of the
pool and remain underwater for a count of ten before surfacing. Recover
fully and repeat nine times.
3. Form a circle in the deep end of the pool and tread water. Pass a 20

pound weight from person to person in the pool, keeping the kettlebell
from sinking. Better yet, keep the weight totally out of the water. Keep
the drill going for 10 minutes.
4. Swim 1200 meters any stroke

Meet the Hero
Robert H. Jenkins, Jr.
Branch: U.S. Marine Corps Recon
Died: March 5, 1969

Place / Date of Action: Republic of Vietnam, March 5, 1969

 Citation

For conspicuous gallantry and intrepidity at the risk of his life above and beyond
the call of duty while serving as a Marine Gunner with Company C, Third
Reconnaissance Battalion, Third Marine Division in connection with operations
against enemy forces in the Republic of Vietnam. Early on the morning of 5
March 1969, Private First Class Jenkins' twelve-man reconnaissance team was
occupying a defensive position at Fire Support Base Argonne south of the
Demilitarized Zone. Suddenly, the Marines were assaulted by a North
Vietnamese Army Platoon employing mortars, automatic weapons and hand
grenades. Reacting instantly, Private First Class Jenkins and another Marine
quickly moved into a two-man fighting emplacement, and as they boldly
delivered accurate machine gun fire against the enemy, a North Vietnamese
soldier threw a hand grenade into the friendly emplacement. Fully realizing the
inevitable results of his action, Private First Class Jenkins quickly seized his
comrade, and pushing the man to the ground, he leaped on top of the Marine to
shield him from the explosion. Private First Class Jenkins was seriously injured
and subsequently succumbed to his wounds. His courage, inspiring valor and
selfless devotion to duty saved a fellow Marine from serious injury or possible
death and upheld the highest traditions of the Marine Corps and the United
States Naval Service. He gallantly gave his life for his country.

 Joseph R. Kerry
1. Maximum pull-ups: 1 set

2. Maximum push-ups: 1 set

3. Alternate planking and side bridges: 30 seconds per plank or bridge for

5 minutes total
4. Fin swim in the ocean for 2 kilometers

Meet the Hero
Joseph Robert Kerrey
Born: Aug. 27, 1943
Branch: U.S. Navy SEAL
Place / Date of Action: Near Nha Trang Bay, Republic of Vietnam, March
14, 1969
 Citation
For conspicuous gallantry and intrepidity at the risk of his life above and beyond
the call of duty while serving as a SEAL team leader during action against
enemy aggressor (Viet Cong) forces. Acting in response to reliable intelligence,
Lt. (j.g.) Kerrey led his SEAL team on a mission to capture important members
of the enemy’s area political cadre known to be located on an island in the bay of
Nha Trang. In order to surprise the enemy, he and his team scaled a 350-foot
sheer cliff to place themselves above the ledge on which the enemy was located.
Splitting his team in 2 elements and coordinating both, Lt. (jg.) Kerrey led his
men in the treacherous downward descent to the enemy’s camp. Just as they
neared the end of their descent, intense enemy fire was directed at them, and Lt.
(jg.) Kerrey received massive injuries from a grenade that exploded at his feet
and threw him backward onto the jagged rocks. Although bleeding profusely and
suffering great pain, he displayed outstanding courage and presence of mind in
immediately directing his element's fire into the heart of the enemy camp.
Utilizing his radio, Lt. (jg.) Kerrey called in the second element’s fire support,
which caught the confused Viet Cong in a devastating crossfire. After
successfully suppressing the enemy’s fire, and although immobilized by his
multiple wounds, he continued to maintain calm, superlative control as he
ordered his team to secure and defend an extraction site. Lt. (jg.) Kerrey
resolutely directed his men, despite his near unconscious state, until he was
eventually evacuated by helicopter. The havoc brought to the enemy by this very
successful mission cannot be over-estimated. The enemy soldiers who were
captured provided critical intelligence to the allied effort. Lt. (jg.) Kerrey’s
courageous and inspiring leadership, valiant fighting spirit, and tenacious
devotion to duty in the face of almost overwhelming opposition sustain and
enhance the finest traditions of the U.S. Naval Service.

 William Maud Bryant
As many repetitions as possible (AMRAP) in 30 minutes:
1. Pull-ups: 6 repetitions
2. Push-ups: 10 repetitions
3. Air squats: 15 repetitions
4. Run 400 meters
Meet the Hero William Maud Bryant Feb. 16,
1933 – March 24, 1969
Branch: U.S. Army Special Forces Place / Date of Action: Long Khanh
Province, Republic of Vietnam, March 24, 1969
Citation (Synopsis) Sfc. Bryant, assigned to Company A,
distinguished himself while serving as commanding officer of Civilian
Irregular Defense Group Company 321, 2d Battalion, 3d Mobile
Strike Force Command, during combat operations. The battalion came
under heavy fire and became surrounded by the elements of 3 enemy
regiments. Sfc. Bryant displayed extraordinary heroism throughout
the succeeding 34 hours of incessant attack as he moved throughout
the company position heedless of the intense hostile fire while
establishing and improving the defensive perimeter, directing fire
during critical phases of the battle, distributing ammunition, assisting
the wounded, and providing the leadership and inspirational example
of courage to his men. When a helicopter drop of ammunition was
made to re-supply the beleaguered force, Sfc. Bryant with complete
disregard for his safety ran through the heavy enemy fire to retrieve
the scattered ammunition boxes and distributed needed ammunition to
his men. During a lull in the intense fighting, Sfc. Bryant led a patrol
outside the perimeter to obtain information of the enemy. The patrol
came under intense automatic weapons fire and was pinned down.
Sfc. Bryant single-handedly repulsed 1 enemy attack on his small
force and by his heroic action inspired his men to fight off other
assaults. Seeing a wounded enemy soldier some distance from the
patrol location, Sfc. Bryant crawled forward alone under heavy fire to
retrieve the soldier for intelligence purposes. Finding that the enemy
soldier had expired, Sfc. Bryant crawled back to his patrol and led his
men back to the company position where he again took command of
the defense. As the siege continued, Sfc. Bryant organized and led a
 patrol in a daring attempt to break through the enemy encirclement.
The patrol had advanced some 200 meters by heavy fighting when it
was pinned down by the intense automatic weapons fire from heavily
fortified bunkers and Sfc. Bryant was severely wounded. Despite his
wounds he rallied his men, called for helicopter gunship support, and
directed heavy suppressive fire upon the enemy positions. Following
the last gunship attack, Sfc. Bryant fearlessly charged an enemy
automatic weapons position, overrunning it, and single-handedly
destroying its 3 defenders. Inspired by his heroic example, his men
renewed their attack on the entrenched enemy. While regrouping his
small force for the final assault against the enemy, Sfc. Bryant fell
mortally wounded by an enemy rocket.

 Richard A. Anderson
Run-swim-run:
1. Run 2 miles while carrying swim gear (fins, mask, life vest)

2. Fin swim 3 kilometers

3. Run 2 miles

Meet the Hero
Richard A. Anderson
Branch: U.S. Marine Corps Recon
Died: August 24, 1969

Place / Date of Action: Republic of Vietnam, August 24, 1969

 Citation
For conspicuous gallantry and intrepidity at the risk of his life above and beyond
the call of duty while serving as a Assistant Fire Team Leader with Company E,
Third Reconnaissance Battalion, Third Marine Division, in connection with
combat operations against an armed enemy in the Republic of Vietnam. While
conducting a patrol during the early morning hours of 24 August 1969, Lance
Corporal Anderson's reconnaissance team came under a heavy volume of
automatic weapons and machine-gun fire from a numerically superior and well-
concealed enemy force. Although painfully wounded in both legs and knocked
to the ground during the initial moments of the fierce fire fight, Lance Corporal
Anderson assumed a prone position and continued to deliver intense suppressive
fire in an attempt to repulse the attackers. Moments later he was wounded a
second time by an enemy soldier who had approached to within eight feet of the
team's position. Undaunted, he continued to pour a relentless stream of fire at the
assaulting unit, even while a companion was treating his leg wounds. Observing
an enemy grenade land between himself and the other Marine, Lance Corporal
Anderson immediately rolled over and covered the lethal weapon with his body,
absorbing the full effects of the detonation. By his indomitable courage,
inspiring initiative, and selfless devotion to duty, Lance Corporal Anderson was
instrumental in saving several Marines from serious injury or possible death. His
actions were in keeping with the highest traditions of the Marine Corps and of
the United States Naval Service. He gallantly gave his life in the service of his
country.

 Robert J. Pruden 1. Clean and jerks: 15 sets of 2 repetitions 2. Box

jumps on a 30 inch box: 4 sets of 10 repetitions 3. One arm deadlifts: 3

sets of 15 repetitions per arm 4. Sandbag lunge walk with 50 pound

sandbags: 40 meters per side; 3 sets 5. Sled pushes and pulls. Load the

sled with 300 pounds. Push the sled 25 yards while dragging a 25 yard
rope, run back, and pull the sled back hand-over-hand. Repeat 5 times.
Meet the Hero Robert Joseph Pruden Sept. 9,
1949 – Nov. 29, 1969
Branch: U.S. Army Ranger Place / Date of Action: Quang Ngai Province,
Republic of Vietnam, Nov. 29, 1969
Citation For conspicuous gallantry and intrepidity in action at the risk
of his life above and beyond the call of duty. S/Sgt. Pruden, Company
G, distinguished himself while serving as a reconnaissance team
leader during an ambush mission. The 6man team was inserted by
helicopter into enemy controlled territory to establish an ambush
position and to obtain information concerning enemy movements. As
the team moved into the preplanned area, S/Sgt. Pruden deployed his
men into 2 groups on the opposite sides of a well used trail. As the
groups were establishing their defensive positions, 1 member of the
team was trapped in the open by the heavy fire from an enemy squad.
Realizing that the ambush position had been compromised, S/Sgt.
Pruden directed his team to open fire on the enemy force.
Immediately, the team came under heavy fire from a second enemy
element. S/Sgt. Pruden, with full knowledge of the extreme danger
involved, left his concealed position and, firing as he ran, advanced
toward the enemy to draw the hostile fire. He was seriously wounded
twice but continued his attack until he fell for a third time, in front of
the enemy positions. S/Sgt. Pruden's actions resulted in several enemy
casualties and withdrawal of the remaining enemy force. Although
grievously wounded, he directed his men into defensive positions and
called for evacuation helicopters, which safely withdrew the members
of the team. S/Sgt. Pruden's outstanding courage, selfless concern for
the welfare of his men, and intrepidity in action at the cost of his life
were in keeping with the highest traditions of the military service and
reflect great credit upon himself, his unit, and the U.S. Army.

 Franklin D. Miller
Vehicle push: With a driver in a vehicle, two men push the car for 200
meters, then they are replaced by another two man team. The teams switch
places every 200 meters until they have completed 2600 meters.
Meet the Hero Franklin Douglas Miller Jan. 27,
1945–June 30, 2000
Branch: U.S. Army Special Forces Place / Date of Action: Kontum Province,
Republic of Vietnam, Jan. 5, 1970
Citation For conspicuous gallantry and intrepidity in action at the risk
of his life above and beyond the call of duty. S/Sgt. Miller, 5th Special
Forces Group, distinguished himself while serving as team leader of
an American-Vietnamese long-range reconnaissance patrol operating
deep within enemy controlled territory. Leaving the helicopter
insertion point, the patrol moved forward on its mission. Suddenly, 1
of the team members tripped a hostile booby trap which wounded 4
soldiers. S/Sgt. Miller, knowing that the explosion would alert the
enemy, quickly administered first aid to the wounded and directed the
team into positions across a small stream bed at the base of a steep
hill. Within a few minutes, S/Sgt. Miller saw the lead element of what
he estimated to be a platoon-size enemy force moving toward his
location. Concerned for the safety of his men, he directed the small
team to move up the hill to a more secure position. He remained
alone, separated from the patrol, to meet the attack. S/Sgt. Miller
single-handedly repulsed 2 determined attacks by the numerically
superior enemy force and caused them to withdraw in disorder. He
rejoined his team, established contact with a forward air controller and
arranged the evacuation of his patrol. However, the only suitable
extraction location in the heavy jungle was a bomb crater some 150
meters from the team location. S/Sgt. Miller reconnoitered the route to
the crater and led his men through the enemy controlled jungle to the
extraction site. As the evacuation helicopter hovered over the crater to
pick up the patrol, the enemy launched a savage automatic weapon
and rocket-propelled grenade attack against the beleaguered team,
driving off the rescue helicopter. S/Sgt. Miller led the team in a
 valiant defense which drove back the enemy in its attempt to overrun
the small patrol. Although seriously wounded and with every man in
his patrol a casualty, S/Sgt. Miller moved forward to again single-
handedly meet the hostile attackers. From his forward exposed
position, S/Sgt. Miller gallantly repelled 2 attacks by the enemy
before a friendly relief force reached the patrol location. S/Sgt.
Miller's gallantry, intrepidity in action, and selfless devotion to the
welfare of his comrades are in keeping with the highest traditions of
the military service and reflect great credit on him, his unit, and the
U.S. Army.

 Gary B. Beikich
Ruck run.
Load a rucksack with 50 pounds and run 6 miles.
Meet the Hero Gary Burnell Beikirch Born:
Aug. 29, 1947
Branch: U.S. Army Special Forces Place / Date of Action: Kontum
Province, Republic of Vietnam, April 1, 1970
Citation For conspicuous gallantry and intrepidity in action at the risk
of his life above and beyond the call of duty. Sgt. Beikirch, medical
aidman, Detachment B-24, Company B, distinguished himself during
the defense of Camp Dak Seang. The allied defenders suffered a
number of casualties as a result of an intense, devastating attack
launched by the enemy from well-concealed positions surrounding the
camp. Sgt. Beikirch, with complete disregard for his personal safety,
moved unhesitatingly through the withering enemy fire to his fallen
comrades, applied first aid to their wounds and assisted them to the
medical aid station. When informed that a seriously injured American
officer was lying in an exposed position, Sgt. Beikirch ran
immediately through the hail of fire. Although he was wounded
seriously by fragments from an exploding enemy mortar shell, Sgt.
Beikirch carried the officer to a medical aid station. Ignoring his own
serious injuries, Sgt. Beikirch left the relative safety of the medical
bunker to search for and evacuate other men who had been injured.
He was again wounded as he dragged a critically injured Vietnamese
soldier to the medical bunker while simultaneously applying mouth-
to-mouth resuscitation to sustain his life. Sgt. Beikirch again refused
treatment and continued his search for other casualties until he
collapsed. Only then did he permit himself to be treated. Sgt.
Beikirch’s complete devotion to the welfare of his comrades, at the
risk of his life are in keeping with the highest traditions of the military
service and reflect great credit on him, his unit, and the U.S. Army.

 Gary Lee Littrell
As many repetitions as possible (AMRAP) in 30 minutes:
1. Pull-ups: 6 repetitions
2. Bar dips: 10 repetitions
3. Kettlebell swings with 50 pounds: 20 repetitions
4. Run 400 meters
Meet the Hero Gary Lee Littrell Born: Oct. 26,
1944
Branch: U.S. Army Ranger Place / Date of Action: Kontum province, Republic
of Vietnam, April 4 to 8, 1970
Citation For conspicuous gallantry and intrepidity in action at the risk
of his life above and beyond the call of duty. Sfc. Littrell, U.S.
Military Assistance Command, Vietnam, Advisory Team 21,
distinguished himself while serving as a Light Weapons Infantry
Advisor with the 23d Battalion, 2nd Ranger Group, Republic of
Vietnam Army, near Dak Seang. After establishing a defensive
perimeter on a hill on April 4, the battalion was subjected to an
intense enemy mortar attack which killed the Vietnamese commander,
one adviser, and seriously wounded all the advisors except Sfc.
Littrell. During the ensuing 4 days, Sfc. Littrell exhibited near
superhuman endurance as he single-handedly bolstered the besieged
battalion. Repeatedly abandoning positions of relative safety, he
directed artillery and air support by day and marked the unit's location
by night, despite the heavy, concentrated enemy fire. His dauntless
will instilled in the men of the 23d Battalion a deep desire to resist.
Assault after assault was repulsed as the battalion responded to the
extraordinary leadership and personal example exhibited by Sfc.
Littrell as he continuously moved to those points most seriously
threatened by the enemy, redistributed ammunition, strengthened
faltering defenses, cared for the wounded and shouted encouragement
to the Vietnamese in their own language. When the beleaguered
battalion was finally ordered to withdraw, numerous ambushes were
encountered. Sfc. Littrell repeatedly prevented widespread disorder by
directing air strikes to within 50 meters of their position. Through his
indomitable courage and complete disregard for his safety, he averted
excessive loss of life and injury to the members of the battalion. The
 sustained extraordinary courage and selflessness displayed by Sfc.
Littrell over an extended period of time were in keeping with the
highest traditions of the military service and reflect great credit on
him and the U.S. Army.

Brian Leroy Buker Three rounds for time: 1. 50 air squats 2. 20 wall ball

throws with 24 pound ball 3. 15 one arm snatches with 30 pound kettlebell

or dumbbell 4. 15 one arm snatches with 30 Pound kettlebell or dumbbell

with the other hand 5. 50 yard farmer's walk left hand with 80 pound

weight 6. 50 yard farmer's walk right hand with 80 pound weight 7. 40

push-ups 8. Bar dips: 10 repetitions 9. Pull-ups: 10 repetitions

Meet the Hero Brian Leroy Buker Nov. 3,
1949 – April 5, 1970
Branch: U.S. Army Special Forces Place / Date of Action: Chau Doc
Province, Republic of Vietnam, April 5, 1970
Citation For conspicuous gallantry and intrepidity in action at the risk
of life above and beyond the call of duty. Sgt. Buker, Detachment B-
55, distinguished himself while serving as a platoon adviser of a
Vietnamese mobile strike force company during an offensive mission.
Sgt. Buker personally led the platoon, cleared a strategically located
well-guarded pass, and established the first foothold at the top of what
had been an impenetrable mountain fortress. When the platoon came
under the intense fire from a determined enemy located in 2 heavily
fortified bunkers, and realizing that withdrawal would result in heavy
casualties, Sgt. Buker unhesitatingly, and with complete disregard for
his personal safety, charged through the hail of enemy fire and
destroyed the first bunker with hand grenades. While reorganizing his
men for the attack on the second bunker, Sgt. Buker was seriously
wounded. Despite his wounds and the deadly enemy fire, he crawled
forward and destroyed the second bunker. Sgt. Buker refused medical
attention and was reorganizing his men to continue the attack when he
was mortally wounded. As a direct result of his heroic actions, many
casualties were averted, and the assault of the enemy position was
successful. Sgt. Buker's extraordinary heroism at the cost of his life
are in the highest traditions of the military service and reflect great
credit on him, his unit, and the U.S. Army.

 Jon Robert Cavaiani 1. Deadlifts: 5 sets of 5 repetitions 2. Clean and

jerks: 20 sets of 1 repetition per set 3. One arm overhead presses: 6

repetitions per arm; 4 sets 4. Box jumps: 20 repetitions on a 24 inch box;

4 sets 5. Curl ups: 20 repetitions of 8 seconds each 6. Side

bridge/plank/side bridge: Hold each transition 8 seconds for a total of 4

minutes 7. Farmer's walk with 80 pound weight: 100 meters per side; 2 sets

Meet the Hero Jon Robert Cavaiani Born:
Aug. 2, 1943
Branch: U.S. Army Special Forces Place / Date of Action: Republic of
Vietnam, June 4 and 5, 1971
Citation (Synopsis) On the morning of 4 June 1971, the entire camp
came under an intense barrage of enemy small arms, automatic
weapons, rocket-propelled grenade and mortar fire from a superior
size enemy force. S/Sgt. Cavaiani acted with complete disregard for
his personal safety as he repeatedly exposed himself to heavy enemy
fire in order to move about the camp's perimeter directing the
platoon's fire and rallying the platoon in a desperate fight for survival.
S/Sgt. Cavaiani also returned heavy suppressive fire upon the
assaulting enemy force during this period with a variety of weapons.
When the entire platoon was to be evacuated, S/Sgt. Cavaiani
unhesitatingly volunteered to remain on the ground and direct the
helicopters into the landing zone. S/Sgt. Cavaiani was able to direct
the first 3 helicopters in evacuating a major portion of the platoon.
Due to intense increase in enemy fire, S/Sgt. Cavaiani was forced to
remain at the camp overnight where he calmly directed the remaining
platoon members in strengthening their defenses. On the morning of 5
June, a heavy ground fog restricted visibility. The superior size enemy
force launched a major ground attack in an attempt to completely
annihilate the remaining small force. The enemy force advanced in 2
ranks, first firing a heavy volume of small arms automatic weapons
and rocket propelled grenade fire while the second rank continuously
threw a steady barrage of hand grenades at the beleaguered force.
S/Sgt. Cavaiani returned a heavy barrage of small arms and hand
grenade fire on the assaulting enemy force but was unable to slow
them down. He ordered the remaining platoon members to attempt to
escape while he provided them with cover fire. With 1 last courageous
 exertion, S/Sgt. Cavaiani recovered a machine gun, stood up,
completely exposing himself to the heavy enemy fire directed at him,
and began firing the machine gun in a sweeping motion along the 2
ranks of advancing enemy soldiers. Through S/Sgt. Cavaiani's valiant
efforts with complete disregard for his safety, the majority of the
remaining platoon members were able to escape. While inflicting
severe losses on the advancing enemy force, S/Sgt. Cavaiani was
wounded numerous times. S/Sgt. Cavaiani’s conspicuous gallantry,
extraordinary heroism and intrepidity at the risk of his life, above and
beyond the call of duty, were in keeping with the highest traditions of
the military service and reflect great credit upon himself and the U.S.
Army.

 Loren D. Hagen
Run 10 miles
Meet the Hero Loren Douglas Hagen Feb.
25, 1946 – Aug. 7, 1971
Branch: U.S. Army Special Forces Place / Date of Action: Republic of
Vietnam, August 7, 1971
Citation 1st Lt. Hagen distinguished himself in action while serving
as the team leader of a small special reconnaissance team operating
deep within enemy-held territory. At approximately 0630 hours on the
morning of 7 August 1971 the small team came under a fierce assault
by a superior-sized enemy force using heavy small arms, automatic
weapons, mortar, and rocket fire. 1st Lt. Hagen immediately began
returning small-arms fire upon the attackers and successfully led his
team in repelling the first enemy onslaught. He then quickly deployed
his men into more strategic defense locations before the enemy struck
again in an attempt to overrun and annihilate the beleaguered team's
members. 1st Lt. Hagen repeatedly exposed himself to the enemy fire
directed at him as he constantly moved about the team's perimeter,
directing fire, rallying the members, and resupplying the team with
ammunition, while courageously returning small arms and hand
grenade fire in a valorous attempt to repel the advancing enemy force.
The courageous actions and expert leadership abilities of 1st Lt.
Hagen were a great source of inspiration and instilled confidence in
the team members. After observing an enemy rocket make a direct hit
on and destroy 1 of the team’s bunkers, 1st Lt. Hagen moved toward
the wrecked bunker in search for team members despite the fact that
the enemy force now controlled the bunker area. With total disregard
for his own personal safety, he crawled through the enemy fire while
returning small-arms fire upon the enemy force. Undaunted by the
enemy rockets and grenades impacting all around him, 1st Lt. Hagen
desperately advanced upon the destroyed bunker until he was fatally
wounded by enemy small arms and automatic weapons fire. With
complete disregard for his personal safety, 1st Lt. Hagen’s courageous
gallantry, extraordinary heroism, and intrepidity above and beyond the
call of duty, at the cost of his own life, were in keeping with the
highest traditions of the military service and reflect great credit upon
him and the U.S. Army.

 Thomas R. Norris
Underwater kettlebell relay race. A lifeguard, corpsman, and safety diver
are required for this event.
Divide a platoon into two or three teams.
Place a 50-80 pound kettlebell, ammo box, or weight belt on the bottom of a
training tank’s deep end.
At “go” a swimmer from each team will jump into the training tank (pool),
lift the kettlebell and then run the 25 meters or yards across the pool. At the
other end of the pool, the runner must hand the kettlebell to a teammate who
will run back across the pool. The relay will continue until all members of
the platoon have completed a 25 meter run across the pool.
The losing teams will perform 100 push-ups. Then all platoon members
will complete a 500 meter pool swim using the breast stroke or side stroke.


Meet the Hero Thomas Rolland Norris Born:
Jan. 14, 1944
Branch: U.S. Navy SEAL
Place / Date of Action: Quang Tri Province, Republic of Vietnam, April
10 to 13, 1972
Citation For conspicuous gallantry and intrepidity in action at the risk
of his life above and beyond the call of duty while serving as a SEAL
Advisor with the Strategic Technical Directorate Assistance Team,
Headquarters, U.S. Military Assistance Command, Vietnam. During
the period 10 to 13 April 1972, Lieutenant Norris completed an
unprecedented ground rescue of two downed pilots deep within
heavily controlled enemy territory in Quang Tri Province. Lieutenant
Norris, on the night of 10 April, led a five-man patrol through 2,000
meters of heavily controlled enemy territory, located one of the
downed pilots at daybreak, and returned to the Forward Operating
Base (FOB). On 11 April, after a devastating mortar and rocket attack
on the small FOB, Lieutenant Norris led a three man team on two
unsuccessful rescue attempts for the second pilot. On the afternoon of
the 12th, a Forward Air Controller located the pilot and notified
Lieutenant Norris. Dressed in fishermen disguises and using a
sampan, Lieutenant Norris and one Vietnamese traveled throughout
that night and found the injured pilot at dawn. Covering the pilot with
bamboo and vegetation, they began the return journey, successfully
evading a North Vietnamese patrol. Approaching the FOB, they came
under heavy machine gun fire. Lieutenant Norris called in an air strike
which provided suppression fire and a smoke screen, allowing the
rescue party to reach the FOB. By his outstanding display of decisive
leadership, undaunted courage, and selfless dedication in the face of
extreme danger, Lieutenant Norris enhanced the finest traditions of
the United States Naval Service.

 Michael Edwin Thorton

1. Fireman-carry someone of similar size to you for 200 yards; then he carries

you 200 yards.

2. Open water fin swim of 4 kilometers.

Meet the Hero Michael Edwin Thornton
Born: March 23, 1949
Branch: U.S. Navy SEAL
Place / Date of Action: Republic of Vietnam, Oct. 31, 1972
Citation For conspicuous gallantry and intrepidity at the risk of his
life above and beyond the call of duty while participating in a daring
operation against enemy forces. PO Thornton, as Assistant U.S. Navy
Advisor, along with a U.S. Navy lieutenant serving as Senior Advisor,
accompanied a 3-man Vietnamese Navy SEAL patrol on an
intelligence gathering and prisoner capture operation against an
enemy occupied naval river base. Launched from a Vietnamese Navy
junk in a rubber boat, the patrol reached land and was continuing on
foot toward its objective when it suddenly came under heavy fire from
a numerically superior force. The patrol called in naval gunfire
support and then engaged the enemy in a fierce firefight, accounting
for many enemy casualties before moving back to the waterline to
prevent encirclement. Upon learning that the Senior Advisor had been
hit by enemy fire and was believed to be dead, PO Thornton returned
through a hail of fire to the lieutenant's last position; quickly disposed
of 2 enemy soldiers about to overrun the position, and succeeded in
removing the seriously wounded and unconscious Senior Naval
Advisor to the water's edge. He then inflated the lieutenant's lifejacket
and towed him seaward for approximately 2 hours until picked up by
support craft. By his extraordinary courage and perseverance, PO
Thornton was directly responsible for saving the life of his superior
officer and enabling the safe extraction of all patrol members, thereby
upholding the highest traditions of the U.S. Naval Service.

Gary I. Gordon 1. Kettlebell swings: 100 repetitions with 50 pounds 2.

Push-ups: 50 repetitions 3. Air squats: 100 repetitions 4. 20 foot rope

climb 5. Goblet squats with 40 pounds: 50 repetitions 6. 20 foot rope

climb 7. Push-ups: 50 repetitions 8. Kettlebell swings: 50 repetitions 9.

20 foot rope climb 10. Kettlebell snatches: 20 repetitions per hand with 30

pound kettlebells 11. 20 foot rope climb 12. Lunge walk with no weight for

20 yards 13. Curl ups: 20 repetitions of 8 second contractions 14. Side

bridge/plank/side bridge: hold each transition 8 seconds for a total of 4

minutes 15. 20 foot rope climb

Meet the Hero Gary Ivan Gordon Aug. 30,
1960 – Oct. 3, 1993
Branch: U.S. Army Place / Date of Action: Mogadishu, Somalia, Oct. 3,
1993
Citation Master Sergeant Gordon, United States Army, distinguished
himself by actions above and beyond the call of duty on 3 October
1993, while serving as Sniper Team Leader, United States Army
Special Operations Command with Task Force Ranger in Mogadishu,
Somalia. Master Sergeant Gordon's sniper team provided precision
fires from the lead helicopter during an assault and at two helicopter
crash sites, while subjected to intense automatic weapons and rocket
propelled grenade fires. When Master Sergeant Gordon learned that
ground forces were not immediately available to secure the second
crash site, he and another sniper unhesitatingly volunteered to be
inserted to protect the four critically wounded personnel, despite being
well aware of the growing number of enemy personnel closing in on
the site. After his third request to be inserted, Master Sergeant Gordon
received permission to perform his volunteer mission. When debris
and enemy ground fires at the site caused them to abort the first
attempt, Master Sergeant Gordon was inserted one hundred meters
south of the crash site. Equipped with only his sniper rifle and a pistol,
Master Sergeant Gordon and his fellow sniper, while under intense
small arms fire from the enemy, fought their way through a dense
maze of shanties and shacks to reach the critically injured crew
members. Master Sergeant Gordon immediately pulled the pilot and
the other crew members from the aircraft, establishing a perimeter
which placed him and his fellow sniper in the most vulnerable
position. Master Sergeant Gordon used his long range rifle and side
arm to kill an undetermined number of attackers until he depleted his
ammunition. Master Sergeant Gordon then went back to the
 wreckage, recovering some of the crew's weapons and ammunition.
Despite the fact that he was critically low on ammunition, he provided
some of it to the dazed pilot and then radioed for help. Master
Sergeant Gordon continued to travel the perimeter, protecting the
downed crew. After his team member was fatally wounded and his
own rifle ammunition exhausted, Master Sergeant Gordon returned to
the wreckage, recovering a rifle with the last five rounds of
ammunition and gave it to the pilot with the words, "good luck."
Then, armed only with his pistol, Master Sergeant Gordon continued
to fight until he was fatally wounded. His actions saved the pilot's life.
Master Sergeant Gordon's extraordinary heroism and devotion to duty
were in keeping with the highest standards of military service and
reflect great credit upon him, his unit and the United States Army.

Randall D. Shughart Diaphragmatic breathing exercises benefit diving and
marksmanship operations. For the best results the use of biofeedback is
recommended. Attach a pulse monitor with preferably an oxygen saturation
measuring device and blood pressure cuff. Virtually any vital signs
machine will do. To practice diaphragmatic breathing, lie on your back
with your knees bent. Place the fingertips of both hands on your abdomen,
one hand on each side. Breathe in through your nose deeply and slowly.
Concentrate on having your abdomen expand and rise as you inhale. Pause
at maximal inhalation, then exhale fully through pursed lips. Practice this
type of breathing while monitoring your vital signs. Use the biofeedback
device to help you practice slowing your respiration and heart rates while
lowering your blood pressure.
As you master diaphragmatic breathing, use it during activities of normal
living as well as exercise. This skill is particularly useful in improving
precision shooting.
Meet the Hero Randall David Shughart Aug.
13, 1958 – Oct. 3, 1993
Branch: U.S. Army Place / Date of Action: Mogadishu, Somalia, Oct. 3,
1993
Citation Sergeant First Class Shughart, United States Army,
distinguished himself by actions above and beyond the call of duty on
3 October 1993, while serving as a Sniper Team Member, United
States Army Special Operations Command with Task Force Ranger in
Mogadishu, Somalia. Sergeant First Class Shughart provided
precision sniper fires from the lead helicopter during an assault on a
building and at two helicopter crash sites, while subjected to intense
automatic weapons and rocket propelled grenade fires. While
providing critical suppressive fires at the second crash site, Sergeant
First Class Shughart and his team leader learned that ground forces
were not immediately available to secure the site. Sergeant First Class
Shughart and his team leader unhesitatingly volunteered to be inserted
to protect the four critically wounded personnel, despite being well
aware of the growing number of enemy personnel closing in on the
site. After their third request to be inserted, Sergeant First Class
Shughart and his team leader received permission to perform this
volunteer mission. When debris and enemy ground fires at the site
caused them to abort the first attempt, Sergeant First Class Shughart
and his team leader were inserted one hundred meters south of the
crash site. Equipped with only his sniper rifle and a pistol, Sergeant
First Class Shughart and his team leader, while under intense small
arms fire from the enemy, fought their way through a dense maze of
shanties and shacks to reach the critically injured crew members.
Sergeant First Class Shughart pulled the pilot and the other crew
members from the aircraft, establishing a perimeter which placed him
and his fellow sniper in the most vulnerable position. Sergeant First
 Class Shughart used his long range rifle and side arm to kill an
undetermined number of attackers while traveling the perimeter,
protecting the downed crew. Sergeant First Class Shughart continued
his protective fire until he depleted his ammunition and was fatally
wounded. His actions saved the pilot's life. Sergeant First Class
Shughart's extraordinary heroism and devotion to duty were in
keeping with the highest standards of military service and reflect great
credit upon him, his unit and the United States Army.

 Michael Patrick Murphy "The Murph" is a workout with a following. It
has its own web page and has been performed by millions of CrossfFit®
devotees the world over. This workout was one of Michael P. Murphy's
favorite workouts. He called it "Body Armor," but we now know it as the
Murph.
For time complete this workout: 1. 1 mile run 2. 100 pull-pus 3. 200

push-ups 4. 300 air squats 5. 1 mile run By the way, Michael Murphy did

it with 20 pounds of body armor. Use a 20 pound vest or body armor. I

recommend breaking the calisthenic portion of the workout into 20 cycles
of 5 pull-ups, followed by 10 push-ups, followed by 15 air squats.
My best time (without the weighted vest) was 39 minutes at age 55.

Meet the Hero Michael Patrick Murphy May
7, 1976 – June 28, 2005
Branch: U.S. Navy SEAL
Place / Date of Action: Near Asadabad, Afghanistan, June 28, 2005
Citation For conspicuous gallantry and intrepidity at the risk of his
life above and beyond the call of duty as the leader of a special
reconnaissance element with Naval Special Warfare Task Unit
Afghanistan on 27 and 28 June 2005. While leading a mission to
locate a high-level anti-coalition militia leader, Lieutenant Murphy
demonstrated extraordinary heroism in the face of grave danger in the
vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005,
operating in an extremely rugged enemy-controlled area, Lieutenant
Murphy’s team was discovered by anti-coalition militia sympathizers,
who revealed their position to Taliban fighters. As a result, between
30 and 40 enemy fighters besieged his four member team.
Demonstrating exceptional resolve, Lieutenant Murphy valiantly led
his men in engaging the large enemy force. The ensuing fierce
firefight resulted in numerous enemy casualties, as well as the
wounding of all four members of the team. Ignoring his own wounds
and demonstrating exceptional composure, Lieutenant Murphy
continued to lead and encourage his men. When the primary
communicator fell mortally wounded, Lieutenant Murphy repeatedly
attempted to call for assistance for his beleaguered teammates.
Realizing the impossibility of communicating in the extreme terrain,
and in the face of almost certain death, he fought his way into open
terrain to gain a better position to transmit a call. This deliberate,
heroic act deprived him of cover, exposing him to direct enemy fire.
Finally achieving contact with his Headquarters, Lieutenant Murphy
maintained his exposed position while he provided his location and
requested immediate support for his team. In his final act of bravery,
 he continued to engage the enemy until he was mortally wounded,
gallantly giving his life for his country and for the cause of freedom.
By his selfless leadership, courageous actions, and extraordinary
devotion to duty, Lieutenant Murphy reflected great credit upon
himself and upheld the highest traditions of the United States Naval
Service.


 Michael A. Monsoor 1. Curl ups: 20 repetitions of 8 second contractions

2. 50 push-ups 3. Side bridge/plank/side bridge: hold each transition 8

seconds for a total of 5 minutes 4. 50 push-ups 5. Mountain climbers: 100

repetitions 6. 50 push-ups 7. 100 air squats 8. 50 Push-ups 9. 50 bends

and thrusts (burpees) 10. 50 push-ups 11. Run 6 miles

Meet the Hero Michael Anthony Monsoor
April 5, 1981 – Sept. 29, 2006
Branch: U.S. Navy SEAL
Place / Date of Action: Ar Ramadi, Iraq, Sept. 29, 2006
Citation For conspicuous gallantry and intrepidity at the risk of his
life above and beyond the call of duty while serving as Automatic
Weapons Gunner for Naval Special Warfare Task Group Arabian
Peninsula, in support of Operation IRAQI FREEDOM on 29
September 2006. As a member of a combined SEAL and Iraqi Army
sniper overwatch element, tasked with providing early warning and
stand-off protection from a rooftop in an insurgent-held sector of Ar
Ramadi, Iraq, Petty Officer Monsoor distinguished himself by his
exceptional bravery in the face of grave danger. In the early morning,
insurgents prepared to execute a coordinated attack by reconnoitering
the area around the element's position. Element snipers thwarted the
enemy's initial attempt by eliminating two insurgents. The enemy
continued to assault the element, engaging them with a rocket-
propelled grenade and small arms fire. As enemy activity increased,
Petty Officer Monsoor took a position with his machine gun between
two teammates on an outcropping of the roof. While the SEALs
vigilantly watched for enemy activity, an insurgent threw a hand
grenade from an unseen location, which bounced off Petty Officer
Monsoor’s chest and landed in front of him. Although only he could
have escaped the blast, Petty Officer Monsoor chose instead to protect
his teammates. Instantly and without regard for his own safety, he
threw himself onto the grenade to absorb the force of the explosion
with his body, saving the lives of his two teammates. By his
undaunted courage, fighting spirit, and unwavering devotion to duty
in the face of certain death, Petty Officer Monsoor gallantly gave his
life for his country, thereby reflecting great credit upon himself and
 upholding the highest traditions of the United States Naval Service.

 Robert J. Miller Perform these exercises with rest between sets: 1.

Kettlebell one-legged deadlift: 3 sets of 15 repetitions with 20 pounds 2.

Box jumps onto a 30 inch box: 4 sets of 10 repetitions 3. Clean and jerk

with barbell: 15 sets of 2 repetitions Then perform as many repetitions as

possible (AMRAP) of these exercises in 30 minutes: 1. Pull-ups: 6

repetitions 2. Push-ups: 10 repetitions 3. Air squats: 15 repetitions 4. Run

400 meters
Meet the Hero Robert James Miller Oct. 14
1983 –Jan. 25 2008
Branch: U.S. Army Special Forces Place / Date of Action: Konar
Province, Afghanistan, Jan. 25 2008
Citation Robert J. Miller distinguished himself by extraordinary acts
of heroism while serving as the Weapons Sergeant in Special Forces
Operational Detachment Alpha 3312, Special Operations Task Force-
33, Combined Joint Special Operations Task Force-Afghanistan
during combat operations against an armed enemy in Konar Province,
Afghanistan on January 25, 2008. While conducting a combat
reconnaissance patrol through the Gowardesh Valley, Staff Sergeant
Miller and his small element of U.S. and Afghan National Army
soldiers engaged a force of 15 to 20 insurgents occupying prepared
fighting positions. Staff Sergeant Miller initiated the assault by
engaging the enemy positions with his vehicle's turret-mounted Mark-
19 40 millimeter automatic grenade launcher while simultaneously
providing detailed descriptions of the enemy positions to his
command, enabling effective, accurate close air support. Following
the engagement, Staff Sergeant Miller led a small squad forward to
conduct a battle damage assessment. As the group neared the small,
steep, narrow valley that the enemy had inhabited, a large, well
coordinated insurgent force initiated a near ambush, assaulting from
elevated positions with ample cover. Exposed and with little available
cover, the patrol was totally vulnerable to enemy rocket propelled
grenades and automatic weapon fire. As point man, Staff Sergeant
Miller was at the front of the patrol, cut off from supporting elements,
and less than 20 meters from enemy forces. Nonetheless, with total
disregard for his own safety, he called for his men to quickly move
back to covered positions as he charged the enemy over exposed
ground and under overwhelming enemy fire in order to provide
 protective fire for his team. While maneuvering to engage the enemy,
Staff Sergeant Miller was shot in his upper torso. Ignoring the wound,
he continued to push the fight, moving to draw fire from over one
hundred enemy fighters upon himself. He then again charged forward
through an open area in order to allow his teammates to safely reach
cover. After killing at least 10 insurgents, wounding dozens more, and
repeatedly exposing himself to withering enemy fire while moving
from position to position, Staff Sergeant Miller was mortally wounded
by enemy fire. His extraordinary valor ultimately saved the lives of
seven members of his own team and 15 Afghanistan National Army
soldiers. Staff Sergeant Miller's heroism and selflessness above and
beyond the call of duty, and at the cost of his own life, are in keeping
with the highest traditions of military service and reflect great credit
upon himself and the United States Army.

 Leroy Arthur Petry
As many repetitions as possible (AMRAP) in 30 minutes:
1. Bear crawl 50 meters
2. Air squats: 30 repetitions
3. Bar dips: 10 repetitions
4. Pull-ups: 10 repetitions
5. Run 400 meters
 Meet the Hero Leroy Arthur Petry Born:
July 29, 1979
Branch: U.S. Army Ranger Place / Date of Action: Paktya Province,
Afghanistan, May 26, 2008
Citation For conspicuous gallantry and intrepidity at the risk of his
life above and beyond the call of duty: Staff Sergeant Leroy A. Petry
distinguished himself by acts of gallantry and intrepidity at the risk of
his life above and beyond the call of duty in action with an armed
enemy in the vicinity of Paktya Province, Afghanistan, on May 26,
2008. As a Weapons Squad Leader with D Company, 2nd Battalion,
75th Ranger Regiment, Staff Sergeant Petry moved to clear the
courtyard of a house that potentially contained high-value combatants.
While crossing the courtyard, Staff Sergeant Petry and another Ranger
were engaged and wounded by automatic weapons fire from enemy
fighters. Still under enemy fire, and wounded in both legs, Staff
Sergeant Petry led the other Ranger to cover. He then reported the
situation and engaged the enemy with a hand grenade, providing
suppression as another Ranger moved to his position. The enemy
quickly responded by maneuvering closer and throwing grenades. The
first grenade explosion knocked his two fellow Rangers to the ground
and wounded both with shrapnel. A second grenade then landed only
a few feet away from them. Instantly realizing the danger, Staff
Sergeant Petry, unhesitatingly and with complete disregard for his
safety, deliberately and selflessly moved forward, picked up the
grenade, and in an effort to clear the immediate threat, threw the
grenade away from his fellow Rangers. As he was releasing the
grenade it detonated, amputating his right hand at the wrist and further
injuring him with multiple shrapnel wounds. Although picking up and
throwing the live grenade grievously wounded Staff Sergeant Petry,
his gallant act undeniably saved his fellow Rangers from being
 severely wounded or killed. Despite the severity of his wounds, Staff
Sergeant Petry continued to maintain the presence of mind to place a
tourniquet on his right wrist before communicating the situation by
radio in order to coordinate support for himself and his fellow
wounded Rangers. Staff Sergeant Petry’s extraordinary heroism and
devotion to duty are in keeping with the highest traditions of military
service, and reflect great credit upon himself, 75th Ranger Regiment,
and the United States Army.

 William D. Swenson
As many repetitions as possible (AMRAP) in 12 minutes:
1. Bends and thrusts (burpees): 10 repetitions

2. Air squats: 10 repetitions

3. Push-ups: 10 repetitions

Meet the Hero William D. Swenson Branch:
U.S. Army Ranger Place / Date of Action:
Kunar Province, Afghanistan, September 8,
2009.
Citation Captain William D. Swenson distinguished himself by acts
of gallantry and intrepidity at the risk of his life above and beyond the
call of duty while serving as embedded advisor to the Afghan
National Border Police, Task Force Phoenix, Combined Security
Transition Command-Afghanistan in support of 1st Battalion, 32nd
Infantry Regiment, 3rd Brigade Combat Team, 10th Mountain
Division, during combat operations against an armed enemy in Kunar
Province, Afghanistan on September 8, 2009. On that morning, more
than 60 well-armed, well-positioned enemy fighters ambushed
Captain Swenson's combat team as it moved on foot into the village of
Ganjgal for a meeting with village elders. As the enemy unleashed a
barrage of rocket-propelled grenade, mortar and machine gun fire,
Captain Swenson immediately returned fire and coordinated and
directed the response of his Afghan Border Police, while
simultaneously calling in suppressive artillery fire and aviation
support. After the enemy effectively flanked Coalition Forces, Captain
Swenson repeatedly called for smoke to cover the withdrawal of the
forward elements. Surrounded on three sides by enemy forces
inflicting effective and accurate fire, Captain Swenson coordinated air
assets, indirect fire support and medical evacuation helicopter support
to allow for the evacuation of the wounded. Captain Swenson ignored
enemy radio transmissions demanding surrender and maneuvered
uncovered to render medical aid to a wounded fellow soldier. Captain
Swenson stopped administering aid long enough to throw a grenade at
approaching enemy forces, before assisting with moving the soldier
 for air evacuation. With complete disregard for his own safety,
Captain Swenson unhesitatingly led a team in an unarmored vehicle
into the kill zone, exposing himself to enemy fire on at least two
occasions, to recover the wounded and search for four missing
comrades. After using aviation support to mark locations of fallen and
wounded comrades, it became clear that ground recovery of the fallen
was required due to heavy enemy fire on helicopter landing zones.
Captain Swenson’s team returned to the kill zone another time in a
Humvee. Captain Swenson voluntarily exited the vehicle, exposing
himself to enemy fire, to locate and recover three fallen Marines and
one fallen Navy corpsman. His exceptional leadership and stout
resistance against the enemy during six hours of continuous fighting
rallied his teammates and effectively disrupted the enemy's assault.
Captain William D. Swenson's extraordinary heroism and selflessness
above and beyond the call of duty are in keeping with the highest
traditions of military service and reflect great credit upon himself,
Task Force Phoenix, 1st Battalion, 32nd Infantry Regiment, 3rd
Brigade Combat Team, 10th Mountain Division and the United States
Army.

 Special Operations Forces
Distinguished Service, Navy, and Air
Force Cross Recipients



 Special Operations Forces
Distinguished Service, Navy, & Air
Force Cross Recipients The
Congressional Medal of Honor is the
highest military decoration that can be
awarded by the United States
Government. The second highest
award(s) for valor and heroism are the
service crosses that are given out by
each of the services. The Distinguished
Service Cross is awarded by the Army,
the Navy Cross is Awarded by the
 Navy, Marine Corps, and Coast Guard
(when working under the authority of
the Navy), and the Air Force Cross is
awarded by the Air Force. These
awards are equivalent to each other.
These medals are awarded for extraordinary heroism while also meeting these
criteria: 1. While engaged in action against an enemy of the United States 2.

While engaged in military operations involving conflict with an opposing

foreign force; or 3. While serving with friendly foreign forces engaged in an

armed conflict against an opposing armed force in which the United States is not
a belligerent party.

The next few pages will highlight a few of the many service cross recipients.

 David F. Cooper
As many repetitions as possible (AMRAP) in 20 minutes:

1. Pull-ups: 5 repetitions

2. Push-ups: 10 repetitions

3. Air Squats: 15 repetitions

Meet the Hero David F. Cooper Citation
The President of the United States Takes Pleasure in Presenting The
Distinguished Service Cross To
David F. Cooper Chief Warrant Officer 5, U.S. Army For Services as Set
Forth in the Following For extraordinary heroism in action on 27 November
2006, while serving with the 160th Special Operations Aviation Regiment
(Airborne), during combat operations against an armed enemy during aerial
flight as an AH-6 Flight Lead Pilot for the Joint Task Force in support of
Operation IRAQI FREEDOM. Without regard for his personal safety, Chief
Warrant Officer 5 Cooper continued to provide effective fires for the Joint Task
Force ground forces despite the presence of effective enemy fire. His actions
destroyed several enemy positions, which prevented the ground forces from
sustaining heavy casualties and allowed them to hold their position. His superb
actions in flight, especially at one point as the lone air support aircraft under
terrific enemy fire, contributed greatly to the mission success. Chief Warrant
Officer 5 Cooper’s distinctive accomplishments are in keeping with the finest
traditions of the military service and reflect great credit upon himself, the Joint
Task Force and the United States Army.

 Jarion Halbisengibbs
Sprints
Run 100 meters every minute on the minute for 15 minutes. Gradually
accelerate to maximum speed by 40 meters, and maintain maximum speed from
40-100 meters.
Meet the Hero Jarion Halbisengibbs Citation
The President of the United States Takes Pleasure in Presenting The
Distinguished Service Cross To
Jarion Halbisengibbs Staff Sergeant, U.S. Army For Services as Set Forth in
the Following For exceptional gallantry under intense enemy fire as the
Detachment Weapons Sergeant of Special Forces Operational Detachment -
Alpha 083, Advanced Operating Base 080, on 10 September 2007. SSG
Halbisengibbs, while combat advising a combined assault element of Iraqi
National Police during Operation CHROMIUM, an intelligence driven raid to
capture a High Value Islamic State of Iraq terrorist in the Samarra area, acted
with the utmost bravery and valor through exemplary violence of action to
eliminate a heavily armed and entrenched enemy stronghold. Upon air
infiltration into an unplanned landing zone, SSG Halbisengibbs immediately
redirected the disoriented Iraqi assault force towards the objective in total
brownout conditions. His quick thinking and ability to refocus the confused
assault element ensured that the enemy could not effectively reposition itself and
engage the support element maneuvering to his flank. Upon clearing the first
structure, the assault element immediately came under enemy machine gun fire
causing a dangerous pause in the momentum of the Iraqi National Police. SSG
Halbisengibbs instantly identified the immediate threat and killed an enemy
defending from inside the doorway of the targeted building. He then proceeded
to regain the momentum by personally leading the assault force into the targeted
building while under constant enemy gunfire. Initiating the assault with a single
fragmentary grenade, instantly killing an additional three terrorists entrenched
inside the building, he instinctively cleared the entryway, entered the building
and engaged and instantly killed an enemy firing at the assault element from
inside the building at close range. SSG Halbisengibbs continued to clear the
structure in complete darkness as his night vision goggles and personal radio
were all destroyed by enemy gunfire at point blank range. Stumbling over a
dead enemy, he was shot in the thumb and propelled to the ground by the blast
of an enemy grenade which propelled two other Operational Detachment - Alpha
(ODA) assaulters out of the building. Alone, he relentlessly continued to engage
the concealed enemy and in a moment of intense close quarters battle killed one
additional terrorist inside the now chaotic structure. Once the targeted building
 was cleared, SSG Halbisengibbs exited the building and immediately passed a
verbal status report to his ODA indicating that he was injured but that he was
able to continue the fight. He immediately came under automatic weapons fire
at close range from a defending enemy position in an adjacent structure not yet
cleared by the stalled National Police assault force. As SSG Halbisengibbs
reacted to the threat, he was shot in the abdomen, but was still able to kill the
enemy as he fell to the ground seriously wounded. SSG Halbisengibbs’ heroic
performance rekindled the fighting spirit in the stalled Iraqi force, who carried
on the assault and cleared the remainder of the objective. SSG Halbisengibbs
was responsible for single - handedly killing six enemy out of a total of eleven
on this objective and eliminating a High Value Terrorist who led operations
throughout Salah ad Din Province. His actions are in keeping with the finest
traditions of valorous military service and reflect great credit upon himself,
Special Operations Command Central, and the United States Army.

 Mark E. Mitchell
Five rounds for time:
1. Pull-ups: 10 repetitions

2. Eight count body builders: 10 repetitions

3. Bar dips: 10 repetitions

4. Single arm lunge walks with 40 pounds held overhead: 10 steps with each

arm

Run 4 miles
Meet the Hero Mark E. Mitchell Citation
The President of the United States Takes Pleasure in Presenting The
Distinguished Service Cross To
Mark E. Mitchell Major, U.S. Army For Services as Set Forth in the
Following For extraordinary heroism while serving with Headquarters and
Headquarters Detachment, 3d Battalion, 5th Special Forces Group (Airborne),
during the period of 25 to 28 November 2001, distinguished himself while
engaged in combat operations during Operation Enduring Freedom. As the
Ground Force Commander of a rescue operation during the Battle of Qala-I-Jang
Fortress, Mazar-e-Sharif, Afghanistan, Major Mitchell ensured the freedom of
one American and the posthumous repatriation of another. His unparalleled
courage under fire, decisive leadership and personal sacrifice were directly
responsible for the success of the rescue operation and were further instrumental
in ensuring the city of Mazar-e-Sharif did not fall back in the hands of the
Taliban. His personal example has added yet another laurel to the proud military
history of this Nation and serves as the standard for all others to emulate. Major
Mitchell’s gallant deed was truly above and beyond the call of duty and is in
keeping with the finest traditions of the military service and reflects great credit
upon himself, the 5th Special Forces Group (Airborne), the United States Army,
and the United States of America.

 Operation Red Wings
Complete for time:
1. Run 1 mile

2. Man makers: 25 repetitions with 25 pound dumbbells

3. Run 1 mile

Meet the Heroes Matthew G. Axelson, Danny
P. Dietz, Marcus Luttrell Citation (Synopsis)
The President of the United States Takes Pride in Presenting The Navy
Cross To
Matthew G. Axelson, Danny P. Dietz, Marcus Luttrell, United States
Navy For Services as Set Forth in the Following For extraordinary
heroism in actions against the enemy while serving in a four-man Special
Reconnaissance element with SEAL Delivery Vehicle Team ONE, Naval
Special Warfare Task unit, Afghanistan from 27 to 28 June 2005. Axelson,
Dietz and Luttrell demonstrated extraordinary heroism in the face of grave
danger in the vicinity of Asadabad, Konar Province, Afghanistan. Operating
in the middle of an enemy controlled area, in extremely rugged terrain, their
Special Reconnaissance element was tasked with locating a high-level Anti-
Coalition Militia leader, in support of a follow-on direct action mission to
disrupt enemy activity. On 28 June 2005, the element was spotted by Anti-
Coalition Militia sympathizers, who immediately revealed their position to
the militia fighters. As a result, the element directly encountered the enemy.
Demonstrating exceptional resolve and fully understanding the gravity of
the situation, their element bravely engaged the militia, who held both a
numerical and positional advantage. The ensuing firefight resulted in
numerous enemy personnel killed, with several of the Navy members
suffering casualties. By their undaunted courage, fortitude under fire, and
unwavering dedication to duty, they reflected great credit upon themselves
and upheld the highest traditions of the United States Naval Service.
Axelson and Dietz gallantly gave their lives for the cause of freedom.
 Petty Officer 2nd Petty Officer 2nd Petty Officer 1st
Class (SEAL) Class (SEAL) Danny Class (SEAL)
Matthew Axelson Dietz Marcus Luttrell


 Brendan O'Connor 1. Sandbag lunge walk with a 50 pound sandbag for 100

meters per side 2. Bear crawl 100 meters 3. Battle ropes using Tabata timing

(20 seconds of exercise followed by 10 seconds of rest) for 4 minutes 4. Bends

and thrusts (burpees): 30 repetitions 5. Single leg deadlifts: 20 repetitions per

side with 20 pound kettlebell 6. Farmer's walk with 80 pound weight for 100

meters: 2 sets per arm Run four miles

Meet the Hero Brendan O'Connor Citation The
President of the United States Takes Pleasure
in Presenting The Distinguished Service Cross
To Brendan O’Connor Master Sergeant, U.S.
Army For Services as Set Forth in the
Following For extraordinary heroism in combat
as the Senior Medical Sergeant for Special
Forces Operational Detachment Alpha 765
(ODA-765), Company A, 2d Battalion, 7th
Special Forces Group (Airborne), in support of
Operation ENDURING FREEDOM, in Panjawal
District, Kandahar Province, Afghanistan. On 24
June 2006, during Operation Kaiki, Sergeant
O'Connor led a quick-reaction force to reinforce
a surrounded patrol and rescue two wounded
comrades. He maneuvered his force through
Taliban positions and crawled alone and
unprotected, under enemy machine gun fire to
reach the wounded soldiers. He provided
medical care while exposed to heavy volumes of
Taliban fire, then carried one of the wounded
150 meters across open ground to an area of
temporary cover. He climbed over a wall three
times, in plain view of the enemy, to assist the
wounded soldiers in seeking cover while bullets
pounded the structure around them. Sergeant
O’Connor assumed duties as the detachment
operations sergeant and led the consolidation of
three friendly elements, each surrounded,
isolated, and receiving fire from all directions.
His remarkable actions are in keeping with the
highest traditions of military heroism and reflect
distinct credit upon himself, Special Operations
Command Central, the United States Army and
the Department of Defense.

 Stephen Bass

As many repetitions as possible (AMRAP) in 20 minutes:
1. Rope climb 20 feet (may substitute 10 rope or towel pull-ups for rope

climb)
2. Run 400 meters

3. Push-ups: 30 repetitions

4. Bends and thrusts (burpees) with a donkey kick: 10 repetitions

Meet the Hero Stephen Bass Citation The
President of the United States Takes
Pleasure in Presenting The Navy Cross To
Stephen Bass Chief Petty Officer, United States Navy For Services as
Set Forth in the Following For extraordinary heroism while serving with
the British Special Boat Service during combat operations in Northern
Afghanistan on 25 and 26 November 2001. Chief Petty Officer Stephen
Bass deployed to the area as a member of a Joint American and British
Special Forces Rescue Team to locate and recover two missing American
citizens, one presumed to be seriously injured or dead, after hard-line Al
Qaeda and Taliban prisoners at the Quala-I-Jangi fortress in Mazar-e-Sharif
over powered them and gained access to large quantities of arms and
ammunition stored at the fortress. Once inside, Chief Petty Officer Bass was
engaged continuously by direct small arms fire, indirect mortar fire and
rocket propelled grenade fire. He was forced to walk through an active
antipersonnel minefield in order to gain entry to the fortress. After
establishing the possible location of both American citizens, under heavy
fire and without concern for his own personal safety, he made two attempts
to rescue the uninjured citizen by crawling toward the fortress interior to
reach him. Forced to withdraw due to large volumes of fire falling on his
position, he was undeterred. After reporting his efforts to the remaining
members of the rescue team, they left and attempted to locate the missing
citizen on the outside of the fortress. As darkness began to fall, no attempt
was going to be made to locate the other injured American citizen. Chief
Petty Officer Bass then took matters into his own hands. Without regard for
his own personal safety, he moved forward another 300-400 meters into the
heart of the fortress by himself under constant enemy fire in an attempt to
locate the injured citizen. Running low on ammunition, he utilized weapons
from deceased Afghans to continue his rescue attempt. Upon verifying the
condition and location of the American citizen, he withdrew from the
fortress. By his outstanding display of decisive leadership, unlimited
courage in the face of enemy fire, and utmost devotion to duty, Chief Petty
Officer Bass reflected great credit upon himself and upheld the highest
traditions of the United States Naval Service.

 Mark L. Donald 1. Kettlebell swings: 100 repetitions with a 40 pound

kettlebell 2. Barbell squats: 5 sets of 10 repetitions 3. Overhead lunge walk

with 40 pounds: 20 yards with each hand 4. Goblet squats with 30 pounds: 30

repetitions 5. Rockstar: 30 repetitions 6. Hollow body roll: 30 repetitions to

each side
Meet the Hero Mark L. Donald Citation The
President of the United States Takes Pleasure
in Presenting The Navy Cross To Mark L.
Donald Lieutenant, United States Navy For
Services as Set Forth in the Following The
President of the United States of America takes
pleasure in presenting the Navy Cross to
Lieutenant Mark L. Donald, United States Navy,
for extraordinary heroism as Medical Officer
assigned to a Joint Operational Unit conducting
combat operations against Al Qaida and Taliban
enemy forces in support of Operation
ENDURING FREEDOM, in October 2003.
Lieutenant Donald was part of a multivehicle
mounted patrol ambushed by extremely heavy
fire from rocket-propelled grenades and small
arms. When two rocket-propelled grenades
exploded immediately in front of his vehicle,
Lieutenant Donald exited the vehicle and began
returning fire. While under heavy and
continuous machine gun fire he pulled the
wounded Afghan commander to relative safety
behind the vehicle's engine block. He left his
position, completely exposing himself to the
small arms fire, and pulled a wounded American
trapped behind the steering wheel to cover
behind the vehicle. He covered the wounded
with his own body while returning fire and
providing care. In the process, multiple bullets
passed through his clothing and equipment.
Identifying wounded Afghan personnel in the
two lead vehicles, Lieutenant Donald moved to
their aid under heavy fire and began medical
treatment. After treating the wounded, he took
charge of an Afghan squad in disarray, deployed
them to break the ambush, and continued to treat
numerous critically injured personnel, while
arranging for their prompt medical evacuation.
That afternoon, while sweeping an area of earlier
action, a U.S./Afghan element was ambushed by
a platoon-sized enemy force near Lieutenant
Donald’s position. Knowing personnel were
gravely wounded, Lieutenant Donald without
hesitation and with complete disregard for his
own safety ran 200 meters between opposing
forces exposing him to withering and continuous
heavy machine gun and small arms fire to render
medical treatment to two wounded personnel,
one Afghan and one American. He placed
himself between the casualties and the extremely
heavy enemy fire now directed at him and began
emergency medical treatment. Still under intense
enemy fire, wounded by shrapnel, and
knowingly within dangerously close range of
attacking U.S. Army AH-64 Apache helicopter
rockets, he organized the surviving Afghan
soldiers and led a 200 meter fighting withdrawal
to friendly positions. Lieutenant Donald
coordinated the medical evacuation of wounded
soldiers and withdrew overland back to base
before treating his own wounds. By his heroic
display of decisive and tenacious leadership,
unyielding courage in the face of constant enemy
fire, and utmost devotion to duty, Lieutenant
Donald reflected great credit upon himself and
upheld the highest traditions of the United States
Naval Service.

 Britt Slabinski

As Many Rounds as Possible in 30 minutes
1. Split jumps: 30 repetitions
2. Rockstars: 30 repetitions
3. Skater jumps: 30 repetitions
4. Chin-ups: 10 repetitions
5. Bear crawl 20 yards
6. 400 meter run


Meet the Hero Britt Slabinski Citation
(Synopsis) The President of the United States
Takes Pleasure in Presenting The Navy Cross
To
Britt Slabinski Senior Chief Petty Officer, United States Navy For Services
as Set Forth in the Following On the evening of 3 March, 2002, Senior Chief
Petty Officer Britt Slabinski led his seven-man reconnaissance team onto the
snowcovered, 10,000 foot mountaintop known as Takur Ghar, to establish a
combat overwatch position in support of U.S. Army forces advancing against the
enemy on the valley floor. As their helicopter hovered over the mountain it was
met by unrelenting rocket propelled grenade (RPG) and small arms fire by
entrenched enemy forces. As a result of several RPG hits, a member of Senior
Chief Petty Officer Slabinski 's team was ejected from the helicopter into the
midst of the fortified enemy positions. The badly damaged helicopter conducted
a controlled crash, at which time Senior Chief Petty Officer Slabinski
immediately took charge and established security on the crash location until the
crew and his team were recovered to a support base. At this point, Senior Chief
Slabinski fully aware of the overwhelming, fixed, enemy forces over the
mountain, but also knowing the desperate situation of his missing teammate,
now reportedly fighting for his life, without hesitation made the selfless decision
to lead his team on an immediate, bold rescue mission. He heroically led the
remainder of his SEAL element back onto the snowcovered, remote,
mountaintop into the midst of the numerically superior enemy forces in a daring
and valiant attempt to rescue one of their own. After a treacherous helicopter
insertion onto the mountaintop, Senior Chief Petty Officer Slabinski led his team
in a close quarter firefight. He skillfully maneuvered his team and bravely
engaged multiple enemy positions, personally clearing one bunker and killing
several enemy within. His unit became caught in a withering crossfire from other
bunkers and the closing enemy forces. Despite mounting casualties, Senior Chief
Petty Officer Slabinski maintained his composure and continued to engage the
enemy until his position became untenable. Faced with no choice but a tactical
withdrawal, he coolly directed fire from airborne assets to cover his team. He
 then led an arduous movement through the mountainous terrain, constantly
under fire, covering over one kilometer in waist-deep snow, while carrying a
seriously wounded teammate. Arriving at a defensible position, he organized his
team’s security posture and stabilized his casualties. For over fourteen hours,
Senior Chief Petty Officer Slabinski directed the defense of his position through
countless engagements, personally engaging the enemy and directing close air
support onto the enemy positions until the enemy was ultimately defeated.
During this entire sustained engagement, Senior Chief Petty Officer Slabinski
exhibited classic grace under fire in steadfastly leading the intrepid rescue
operation, saving the lives of his wounded men and setting the conditions for the
ultimate vanquishing of the enemy and the seizing of Takur Ghar.



John A. Chapman Motor Control Workout Rest for one minute between sets
and exercises. Try to work on control and proper technique for these exercises.
1. Kettlebell swings: 50 repetitions 2. Bear crawl 100 yards 3. Single leg

deadlifts with kettlebell: 3 sets of 12 repetitions per leg; right hand for one
set, left hand for one set; then both hands grasping the kettlebell 4. Overhead

lunge walk 30 yards with each hand 5. Farmer's walk 200 yards with each

hand 6. Levitating squats: 10 repetitions per leg 7. Pull-ups: chest to bar, 12

repetitions 8. Sprinter step: 20 repetitions per leg 9. Rockstar: 40

repetitions 10. Hollow body roll: 40 repetitions 11. Goblet squats: 40

repetitions
Meet the Hero John A. Chapman Citation The
President of the United States Takes Pleasure
in Presenting The Air Force Cross
(Posthumously) To
John A. Chapman Technical Sergeant, United Sates Air Force For Services
as Set Forth in the Following The President of the United States of America,
authorized by Title 10, Section 8742, United States Code, awards the Air Force
Cross to TSgt John Chapman for extraordinary heroism in a military operation
against an armed enemy of the United States as a 24th Special Tactics Squadron,
Combat Controller in the vicinity of Gardez, in the eastern highlands of
Afghanistan, on 4 March 2002. On this date, during his helicopter insertion for a
reconnaissance and time sensitive targeting close air support mission, Sergeant
Chapman’s aircraft came under heavy machine gun fire and received a direct hit
from a rocket propelled grenade which caused a United States Navy sea-air-land
team member to fall from the aircraft. Though heavily damaged, the aircraft
egressed the area and made an emergency landing seven kilometers away. Once
on the ground Sergeant Chapman established communication with an AC-130
gunship to insure the area was secure while providing close air support coverage
for the entire team. He then directed the gunship to begin the search for the
missing team member. He requested, coordinated, and controlled the helicopter
that extracted the stranded team and aircrew members. These actions limited the
exposure of the aircrew and team to hostile fire. Without regard for his own life,
Sergeant Chapman volunteered to rescue his missing team member from an
enemy stronghold. Shortly after insertion, the team made contact with the
enemy. Sergeant Chapman engaged and killed two enemy personnel. He
continued to advance, reaching the enemy position, then engaged a second
enemy position, a dug-in machine gun nest. At this time the rescue team came
under effective enemy fire from three directions. From close range he exchanged
fire with the enemy from minimum personal cover until he succumbed to
multiple wounds. His engagement and destruction of the first enemy position
and advancement on the second position enabled his team to move to cover and
break enemy contact. In his own words, his Navy sea-air-land team leader
credits Sergeant Chapman unequivocally with saving the lives of the entire
rescue team. Through his extraordinary heroism, superb airmanship,
 aggressiveness in the face of the enemy, and the dedication to the service of his
country, Sergeant Chapman reflects the highest credit upon himself and the
United States Air Force.

 Jason Dean Cunningham No Equipment Workout 1. Mountain

climbers: 100 repetitions 2. Bear crawl 100 meters 3. Push-ups: 50

repetitions 4. Lateral jump squats: 50 repetitions 5. Hollow body

roll: 30 repetitions per side 6. Skater jump bounding forward for 50

meters 7. Eight count body builders: 40 repetitions 8. Curl ups: 60

repetitions 9. Combining Core stabilizers (side bridge, plank, side

bridge): 30 repetitions 10. Sprinter steps: 20 repetitions per side 11.

Bends and thrusts: 30 repetitions 12. Side jump squat: 30 repetitions

13. Push-ups: 50 repetitions 14. Split Jumps: 50 repetitions 15.

Rockstars: 30 repetitions
Meet the Hero Jason Dean Cunningham Citation The President of
the United States Takes Pleasure in Presenting The Air Force Cross
(Posthumously) To Jason Dean Cunningham Senior Airman, U.S. Air Force
For Services as Set Forth in the Following The President of the United States
of America, authorized by Title 10, Section 8742, United States Code, awards
the Air Force Cross to Senior Airman Jason D. Cunningham for extraordinary
heroism in military operations against an opposing armed force while serving as
a pararecueman near the village of Marzak in the Paktia Province of Afghanistan
on 4 March 2002. On that proud day, Airman Cunningham was the primary Air
Force Combat Search and Rescue medic assigned to a Quick Reaction Force
tasked to recover two American servicemen evading capture in austere terrain
occupied by massed Al Qaida and Taliban forces. Shortly before landing, his
MH-47E helicopter received accurate rocket-propelled grenade and small arms
fire, severely disabling the aircraft and causing it to crash land. The assault force
formed a hasty defense and immediately suffered three fatalities and five critical
casualties. Despite effective enemy fire, and at great risk to his own life, Airman
Cunningham remained in the burning fuselage of the aircraft in order to treat the
wounded. As he moved his patients to a more secure location, mortar rounds
began to impact within fifty feet of his position. Disregarding this extreme
danger, he continued the movement and exposed himself to enemy fire on seven
separate occasions. When the second casualty collection point was also
compromised, in a display of uncommon valor and gallantry, Airman
Cunningham braved an intense small arms and rocket-propelled grenade attack
while repositioning the critically wounded to a third collection point. Even after
he was mortally wounded and quickly deteriorating, he continued to direct
patient movement and transferred care to another medic. In the end, his distinct
efforts led to the successful delivery of ten gravely wounded Americans to life-
saving medical treatment. Through his extraordinary heroism, superb
airmanship, aggressiveness in the face of the enemy, and in the dedication of his
service to his country, Senior Airman Cunningham reflected the highest credit
upon himself and the United States Air Force.

 Robert Gutierrez, Jr.
Hell's Bells Kettlebell workout 1. Kettlebell swings with 40 pound kettlebell:

100 repetitions 2. Single leg deadlift with two hand grip: 20 repetitions per leg

3. Kettlebell snatch with 40 pound kettlebell: 30 repetitions per side 4.

Farmer's walk with 70-80 pound kettlebell: 400 meters per each side 5. Goblet

squats with 30-40 pound kettlebell: 25 repetitions 6. Overhead lunge walk with

20-30 pound kettlebell: 40 meters with each hand 7. Kettlebell clean and jerk:

20 repetitions 8. Man makers with 25 pound kettlebells: 25 repetitions 9.

Kettlebell swings with 40 pound kettlebell: 100 repetitions 10. Run 4 miles

Meet the Hero
Robert Gutierrez, Jr.

 Citation
The President of the United States Takes Pride in Presenting The
Air Force Cross To
Staff Sergeant, U.S. Air Force For Services as Set Forth in the
Following

The President of the United States of America, authorized by Title 10, Section
8742, United States Code, takes pleasure in presenting the Air Force Cross to
Staff Sergeant Robert Gutierrez, Jr., United States Air Force, for extraordinary
heroism in military operations against an armed enemy of the United States in
Heart Province, Afghanistan, on 5 October 2009. On that date, while assigned as
a combat controller to an Army Special Forces Detachment, Sergeant Gutierrez
and his team conducted a high-risk nighttime raid to capture the number two
Taliban leader in the region. During the initial assault, the team was attacked
with a barrage of rifle and heavy machine-gun fire from a numerically superior
and determined enemy force. Sergeant Gutierrez was shot in the chest, his team
leader was shot in the leg, and the ten-man element was pinned down in a
building with no escape route. In great pain and confronting the very real
possibility that he would die, Sergeant Gutierrez seized the initiative and refused
to relinquish his duties as joint terminal attack controller. Under intense fire, he
engaged Taliban fighters with his M-4 rifle and brought airpower to bear,
controlling three “danger close” A-10 strafing runs with exceptional precision
against enemy forces just 30 feet away. After the first A-10 attack, the team
medic performed a needle decompression to re-inflate Sergeant Gutierrez's
collapsed lung, allowing him to direct the next two strafe runs which decimated
the enemy force and allowed the team to escape the kill zone without additional
casualties. Throughout the four-hour battle, Sergeant Gutierrez’s valorous
actions, at great risk to his own life, helped save the lives of his teammates and
dealt a crushing blow to the regional Taliban network. Through his extraordinary
heroism, superb airmanship, and aggressiveness in the face of the enemy,
Sergeant Gutierrez reflected the highest credit upon himself and the United
States Air Force.

Zachary J. Rhyner 1. Air squats: 50 repetitions 2. Split jump: 50 repetitions

3. Chest to bar pull-ups: 20 repetitions 4. Rockstars: 50 repetitions 5. Body

Rolls: 30 repetitions 6. Sprinter steps: 20 repetitions per side 7. Push-ups: 60

repetitions 8. Curl ups: 40 repetitions 9. Side jump squats: 40 repetitions 10.

Run 5 miles
Meet the Hero Zachary J. Rhyner Citation The
President of the United States Takes
Pride in Presenting The Air Force Cross
To Zachary J. Rhyner Senior Airman,
U.S. Air Force For Services as Set Forth
in the Following The President of the United
States of America, authorized by Title 10,
Section 8742, United States Code, takes pleasure
in presenting the Air Force Cross to Senior
Airman Zachary J. Rhyner, United States Air
Force, for extraordinary heroism in military
operations against an armed enemy of the United
States while serving with the 21st Special
Tactics Squadron, at Nuristan Province,
Afghanistan on 6 April 2008. On that date, while
assigned as Special Tactics Combat Controller,
Airman Rhyner executed a day rotary-wing
infiltration with his Special Forces team to
capture high-value insurgents in a village on the
surrounding mountains. While climbing near
vertical terrain to reach their objective, the team
was attacked in a well-coordinated and deadly
ambush. Devastating sniper, machine gun, and
rocket propelled grenade fire poured down on
the team from elevated and protected positions
on all sides, immediately pinning down the
assault force. Without regard for his life, Airman
Rhyner placed himself between the most
immediate threats and provided suppressive fire
with his M-4 rifle against enemy fire while
fellow teammates were extracted from the line of
fire. Airman Rhyner bravely withstood the hail
of enemy fire to control eight United States Air
Force fighters and four United States Army
attack helicopters. Despite a gunshot wound to
the left leg and being trapped on a 60-foot cliff
under constant enemy fire, Airman Rhyner
controlled more than 50 attack runs and
repeatedly repelled the enemy with repeated
danger close air strikes, several within 100
meters of his position. Twice, his actions
prevented his element from being overrun during
the intense 6 and a half hour battle. Through his
extraordinary heroism, superb airmanship, and
aggressiveness in the face of the enemy, Airman
Rhyner reflected the highest credit upon himself
and the United States Air Force.

 Justin Wilson

Pool workout requiring a medical corpsman, lifeguard, and safety diver.

Warm up with a 700 meter swim using breaststroke.
Place a 70-80 lb kettlebell (or weight belt) on the bottom of the deep end of a
training tank (swimming pool). Swim down, lift the kettlebell, and "run" across
the pool underwater on a breath-hold. Set the weight down on the bottom, and
then with a controlled assent. rise to the surface. Recover for 3 minutes on the
side of the tank; then repeat.
Complete 7 sets. Recover at the end of the last set for 3 additional minutes.
Finish by swimming freestyle for 1000 meters.
Meet the Hero
Justin Wilson

The President of the United States Takes Pleasure in Presenting The Navy
Cross
 To
Justin Wilson, Chief Petty Officer U.S. Navy

Chief Petty Officer Justin A. Wilson, native to Beloit, Kansas, joined that small
circle Nov. 25, 2014, receiving the Navy Cross aboard Marine Corps Base Camp
Pendleton for the heroic actions he displayed while supporting Operation
Enduring Freedom, Sept. 28, 2011.
On that day, Wilson, a Special Amphibious Reconnaissance Corpsman with 1st
Marine Special Operations Battalion, U.S. Marine Corps Forces, Special
Operations Command (MARSOC), was on a patrol with Marine Special
Operations Team (MSOT) 8113. Wilson voluntarily set out with Staff Sgt.
Nicholas Sprovtsoff, the MSOT’s explosive ordinance disposal technician, and
Staff Sgt. Christopher Diaz, a Military Working-dog handler attached to MSOT
8113, to clear an Improvised Explosive Device (IED) near an Afghan Local
Police checkpoint in Helmand province.
Upon approaching the IED for disposal, a sizable explosive detonated.
Wilson’s award citation described what happened next, and reads, “despite being
disoriented by the dust and overpressure from the blast, and knowing the
enemy’s tactic of emplacing multiple IEDs in proximity, Petty Officer Wilson
immediately left the safety of his position and searched the checkpoint until he
located the severely wounded EOD Tech.”
Upon locating Sprovtsoff, two additional team members ran through the likely
bomb ridden area to assist in rendering aid, and removing the EOD Tech from
the kill zone.
During the attempt to move Sprovtsoff to safety, Wilson’s anticipation of
multiple emplaced IEDs was realized and the second explosive detonated.
"I knew what lay ahead. I think they [Diaz and Sprovtsoff] knew what lay ahead
and I think everybody knew what was going to happen that day," Wilson said to
the audience, after receiving the award. The second blast severely wounded
Wilson and mortally wounded his teammate. Wilson, even after sustaining
serious injuries, paid no mind to his own welfare, and proceeded to move his
teammate to safety, where he coursed through life saving procedures until the
Marine succumbed to his wounds.
Still not certain of the condition of the other two team members, or if any other
IEDs remained, he immediately returned to the checkpoint in search of his
fellow teammates.
"This is a man who literally ran through multiple IEDs with complete disregard
for his own safety, he didn't hesitate for one second to run to the sound of the
guns,” said Maj. Gen. Joseph L. Osterman, commander of MARSOC.
When Wilson reached his fallen comrades, he soon realized there was nothing
more he could do to save the lives of his teammates, and only then did he allow
for the treatment of his own wounds.
Two of the Marines who died that 28th day of Sept., 2011, Diaz and Sprovtsoff,
felled by the explosions of this same IED incident, posthumously received
Bronze Star Medals with combat distinguishing devices, received by their
families in the same ceremony. Both Diaz and Sprovtsoff received the awards in
recognition of their willing and courageous advancement into danger.
“[Hero] is a word we tend to use pretty frequently these days, or we have for the
last 10 years. There have been a lot of folks who have done heroic things,” he
said. “But I think as you listen to the citations today, these are genuine and true
heroes,” concluded Osterman.
Wilson is the first sailor assigned to MARSOC to be awarded the Navy Cross,
joining his Marine brothers as the seventh service member within MARSOC to
receive the medal.


Bonus Workouts
Heidi the Mighty Three sets for time:
1. 10 Box jumps 24 or 30 inches high

2. 15 Jumping bends and thrusts 3.

Jump rope: 50 double-unders or 100

singles 4. 20 Kettlebell swings using

30 or 50 pounds 5. 15 Air squats 6. 10

Ball slams with a 24 or 30 pound ball

Finn McDräger

Finn McDräger departs from our principles of no isolation exercises. As you

can see Finn is into beach muscles, so this workout is his attempt to build bigger
beach muscles.
Biceps 1. One repetition of a close-grip chin-up, completed over the course of

60 seconds: Slowly pull up for 30 seconds to the up position, pause, then slowly
lower yourself until your arms are straight.
2. Immediately after completing the one minute chin-up, pick up a barbell and

complete 10-15 biceps curls.

3. Immediately after completion of the biceps curls, pick up a dumbbell in each

hand and perform 15-20 hammer curls.

Triceps 1. One repetition of a bar dip completed over the course of 60

seconds: Start in the up position and slowly lower yourself to the down position
over 30 seconds, pause, then slowly raise yourself back up until your arms are
straight.
2. Immediately after completing the one minute bar dip, pick up a weight and

perform 12-15 triceps extensions.

3. Immediately after completing the triceps extension, perform as many push-

ups as possible.

This workout will give you a major arm pump and is good for creating large
muscular arms.
Submarine Fitness

For special warfare operators being transported to a mission on board a

submarine, there are special fitness considerations. Namely space, time and
noise. There is limited space on board submarines and usually only one or two
people at a time can use that space; so operators will need to take turns
exercising. Additionally, submarines are meant to run quietly, so there cannot
be the clanging of weights on a submarine. To that end, be careful to land
quietly when performing jumping exercises.
1. Split jumps: 50 repetitions (land softly) 2. Towel pull-ups: 12 repetitions

3. Push-ups: 50 repetitions 4. Skater jumps: 50 repetitions 5. Eight count

body builders: 40 repetitions 6. Single leg squats: 25 repetitions on each leg

7. Body rolls: 50 repetitions 8. Rock star: 50 repetitions 9. Sprinter Step:

25 repetitions on each side 10. Towel pull-ups: 12 repetitions 11. Bar dips: 20

repetitions (you can use two chairs for parallel bars) 12. Bends and thrusts: 30

repetitions 13. Curl-ups: 30 repetitions 14. Push-ups: 50 repetitions 15. Side

jump squats: 50 repetitions (land softly) 16. Combining Core Stabilizers (side

bridge-plank-side bridge): 20 repetitions 17. Side jump squats, 50

Leeny's Nightmare

1. Body Rolls: 50 repetitions 2. Goblet squats: 30 repetitions with 30 pounds

3. Split jumps: 100 repetitions 4. Sandbag lunge walk: 30 steps on each

side 5. Curl ups: 30 repetitions 6. Mountain climbers: 40 repetitions 7.

Bar dips: 30 repetitions 8. Single leg deadlifts: 15 repetitions on each side

9. Push-ups: 50 repetitions 10. Side jump squat: 30 repetitions 11. Planks

and side bridges: Hold for 30 seconds in a plank and 30 seconds in each side
bridge Naval Academy Birthday Party (1) I learned these birthday party
workouts from the Marine Corps military advisers to the Naval Academy
football team.
Load 300 pounds (or whatever you can push for 25 yards) onto a sled, and push
the sled for 25 meters. Then all of the guests (usually 5-8) do the same.
Everyone repeats this drill until you have reached the number of years old of the
birthday boy or girl. If 35 years, then the sled is pushed 35 times by each
person.


Naval Academy Birthday Party (2)
Load a squat bar with your body weight and squat it for 30 repetitions.
Shane's Pain (1)
A timed 14 mile ruck march/run with 50 pounds in a ruck sack

Shane's Pain (2)

Partner with a driver and another person to help push. Perform a mile vehicle
push.

Sherlock's Pain Perform 10 sets for
time 1. Pull-ups: 8 repetitions 2. Push-

ups: 16 repetitions 3. Air squats: 20

repetitions 4. Run 400 meters Recon

Ruck Ruck march with waterproofed

but positively buoyant 50 pound
rucksack (it weighs 50 pounds but does
not sink in water). Ruck march 3miles
to the beach. Then fin swim 2500
meters in open water, pushing the ruck
sack through the water. Then ruck
march for 3 miles back.

Team Leader Run 8 miles Ranger Up

Perform 10 sets for time.

1. Rope climb 20 feet 2. Run 400 meters EOD Swim Warm up with a 500

meter freestyle swim. Then perform 10 X 200 meter intervals for time with
40 seconds rest between each 200 meter swim. Finish with a 400 meter
breast stroke swim.


Pathfinder 1. Deadlifts with heavy

weight (70-80% of your one rep

maximum): 5 sets of 5 repetitions 2.

Shrugs: 3 sets of 12 repetitions with the

same weight as the deadlift 3. Single

arm lunge walk with 40 pounds: 20

steps forward, switch arms, then walk
20 steps back to the start 4. Farmer's

walk with 70 pounds: 60 meters with

each hand 5. One leg deadlifts with 15-

20 pound kettlebell (work on control): 3

sets of 15 repetitions 6. Curl ups: 30

repetitions 7. Body rolls: 30

repetitions 8. One armed clean and

jerks: 30 repetitions per each side with

40 pound kettlebell Time Cruncher
Man makers with 25 pound dumbbells:
Perform 25 repetitions for time
HALO
Perform as may rounds as possible in 20 minutes.

1. Pull-ups: 20 repetitions 2. Push-ups: 50 repetitions 3. Air squats: 75

repetitions FAST Team Perform 10 sets for time.

1. Box jumps (24 inch box): 10 repetitions 2. Push-ups: 20 repetitions The

Bear Perform 8 rounds for time.

1. Run 400 meters 2. Bear crawl 50 meters

Doc's Medicine
Load 300 pounds (or an amount that you push) onto a sled. Tie a 75 foot
fitness rope to the sled.
Push the sled until the rope is fully played out. Run back and grab the rope,
pulling it back hand-over-hand to the start.

Perform for time.

1. Sled pushes/pulls: 6 repetitions 2. Farmer's walk with 70 pound dumbbell,

kettlebell, or barbell in one hand: Walk for 100 meters per hand, 2 repetitions
per hand 3. Kettlebell swings with 50 pounds: 50 repetitions 4. Kettlebell

snatches with 40 pound kettlebell: 25 repetitions per each side 5. Sandbag

lunge walk with a 40 pound sandbag: 25 meters on one shoulder, then 25

meters on the other shoulder 6. Ball slams with 24 pound ball: 20 repetitions

7. Kettlebell swings with 50 pounds: 50 repetitions 8. Side jump squats: 50

repetitions Explosiveness 1. Barbell clean and jerks: 15 sets

of 2 repetitions 2. Box jumps (24 inches): 4 sets of 10 repetitions 3. Split

jumps: 50 repetitions 4. Ball slams with 30 pound ball: 20 repetitions 5.

200 Meter sprints: 10 repetitions Air A lifeguard, corpsman, and safety diver
are required for this event.

Breath hold drills with fins in a training tank (swimming pool).

Perform 10 repetitions of 50 meter breath-hold drill while wearing fins. Totally
recover to normal breathing before attempting each breath hold drill.

After completing the breath-hold swimming, catch your breath, take off your
fins, and complete a 1500 meter swim using the stroke of your choice.
Ten Minutes Grab a 40-50 pound kettlebell and do not set it down
until all of the kettlebell exercises are complete. Do not stop between exercises.
Progress from one to another without interruption; there is no rest between sets.

1. One arm kettlebell swings for 30 seconds left hand 2. One arm kettlebell

swings for 30 seconds right hand 3. Kettlebell clean and jerks for 30 seconds

left hand 4. Kettlebell clean and jerks for 30 seconds right hand 5. One

legged deadlift for 30 seconds left hand 6. One legged deadlift for 30

seconds right hand 7. Kettlebell snatch for 30 seconds left hand 8.

Kettlebell snatch for 30 seconds right hand 9. Goblet squats for 60 seconds

10. Overhead lung walk 30 seconds left hand 11. Overhead lung walk 30

seconds right hand 12. Two arm kettlebell swings for 30 seconds Set the

kettlebell down 13. Pull-ups: Maximum repetitions in 60 seconds 14. Push-

ups: Maximum repetitions in 60 seconds 15. Bear crawl for 90 seconds

Five Minute Battle Ropes With heavy rope or an

old fire hose, make alternating "waves" with the rope. Perform the exercise
for 20 seconds on, and 10 seconds of rest for 10 cycles.
My Journey
 My Journey
In an attempt to share why I should have a voice on the topic of fitness of elite
military forces, I have included this next section my personal journey of learning
about exercise, fitness, and conditioning programs. As a child I was scrawny and
diminutive. From kindergarten until high school I was the smallest in my class
and the one who attracted the most bullying. I hated school and was not
interested in sports. However, my family owned horses, so I grew up spending
most of my time riding through the Southern California hills and having
adventures at the ranch. The ranch and horses were my escape from being
tormented at school. I was so small and was such a good equestrian that I
entertained the very real possibility of becoming a jockey when I was older.
Although, I was small, in gym class (back when we all went to gym class) I was
almost always the best in endurance events, long distance running. I made the
cross-country team in junior high and high school and was a middle of the pack
runner. Long distance running was a sport in which a small person could do
well.
In addition to horses, my awesome parents also indulged my other interest, scuba
diving. At age 13, I was certified as a scuba diver, something I have loved my
whole life. I became very comfortable in the water and with ocean swimming.
I did poorly at school, but became an enthusiastic reader. Westerns were my
favorite genre. I read stacks of them. In all the westerns, I remember the
blacksmith was always described as being muscular and strong. I longed to be
muscular and strong: so with that goal in mind, I enrolled in a local trade school
which had summer and evening classes in horse shoeing. Swinging heavy
hammers, lifting anvils, bending hot iron, and pumping the coal burning forge
was certainly hard work. I got stronger, but I was still small.
It was not until my father was transferred to Northern California when I was 15
that I was exposed to the science of strength training, and my life was
transformed. I enrolled in a strength and conditioning class at my new high
school, and at the same time my male hormones kicked in. I went from bench
pressing 90 pounds to 300 pounds in one year, from doing a couple pull-ups and
bar dips to 20 pull-ups and 50 bar dips by age 16. A cross-country runner was
stronger than everyone on the football team! During that year I also grew in
height and gladly gave up all ambitions of becoming a jockey. I took some judo
classes and began boxing at a local Police Athletic League gym. I still was no
athlete, but I learned about progressive fitness training and continued to enjoy
long distance running. I trained for training’s sake; exercise was somehow
cathartic.
In high school I worked as an apprentice to a horseshoer (farrier) and at a local
feed store bucking bales of hay. These were both very physical jobs. My friend
Frank Hayes and I spent our free time training in preparation to join an elite
military unit. He wanted to join the Green Berets while I put my eyes on joining
the Marine Corps with the hope of making it into an elite Marine Recon unit.
The Marines are the most elite military service, and I, like many, had hopes that
even if I did not make it into Recon, I would still be in Marine Corps combat
arms. That was my plan until a Navy recruiter told me about Navy Hospital
Corpsmen. Navy Corpsmen are the medics for both the Marine Corps and the
Navy. I could be stationed with the Marines or become a Navy Diver. So as
soon as I turned 17, with my parents’ permission and early graduation, I joined
the U.S. Navy.
After boot camp, Hospital Corps School, and Field Medical School I was
assigned to the third Marine Division in Kaneohe, Hawaii. I arrived on a balmy
Sunday afternoon and reported to base. They put me and all of the other
newcomers into a temporary holding barracks.
I remember staying in the holding barracks the first night in Kaneohe. I was
awakened at 0430 by the sound of men running and singing cadence, “I wanna
be a Recon Ranger, I wanna live a life of danger…” I got out of my bed and
looked out the window to see the formation of Recon trainees running down the
road below. “ Let me tell you a story that’s never been told, ‘bout a Recon
Ranger and his wings of gold….”
There in the early morning, long before the sun peaked over the horizon, those
men were being forged into tempered steel. Their day began long before mine
began and would end long after mine. They were going to be pushed to the limits
of their endurance this very day. Some would make it, many would not. My
chest ached. I longed to be part of that tribe. I wanted to be tested and found
worthy.
I was assigned to a Marine Corps infantry company as a platoon corpsman. My
life in the infantry was Spartan. We trained hard and spent much time in the
field. In fact soon after I arrived, we spent six long cold weeks in the Alaskan
Arctic training and learning cold weather warfare and survival. I remember
dragging sleds across the snow for weeks as part of the training. Not only did I
train hard with my unit, but I also trained even harder during my free time:
running, swimming, calisthenics, obstacle course work and pull-ups. I wanted to
make it into that Recon Company.
When the opportunity to try out for Recon arose, I took it. I was accepted into
the Recon training pipeline, and the Spartan lifestyle which I had experienced
thus far was just a prelude to what Recon had in store for me. My first day in
Recon was the start of Amphibious Reconnaissance School which was weeks of
swimming, running, telephone pole physical training, running with rubber boats
on our heads, and drills with small rubber boats in and out of the surf zone. The
course concluded with an all-night amphibious reconnaissance mission. We
essentially spent the entire night swimming in the ocean.
After that school, I was sent to one school after another. Each school required
high levels of fitness and the ability to endure hardship in the field. From
Amphibious Reconnaissance I went to Recon Indoctrination Training (RIP), pre-
scuba, Navy Dive School, Army Recondo School, FBI anti-terrorist training,
POW camp training, survival training, winter warfare instructor training,
submarine escape trunk training, Naval Parachutist training, and more. Life was
busy. When I wasn’t going to formal schooling I was training, or on
deployment.
I was living with 80 men who were just like me, we trained hard and we loved
it. There were all sorts of tough men in Recon and they all loved long hard
runs. While living in Hawaii a new sport started, the Ironman triathlon. One of
my friends, Bill Kipp, heard about the Ironman and went out and purchased an
old Schwinn ten speed bicycle at a Goodwill store. He took it on a 50 mile trial
ride and then entered and completed the Hawaiian Ironman Triathlon. Looking
back on it, I realize that we were all at Ironman levels of fitness.
Virtually everyone in Recon could do 20 pull-ups, with one man able to do 90
pull-ups. I personally maxed out at 35 pull-ups, 25 muscle-ups, and 70 bar dips.
We were a running tribe. We could all run very well. While virtually all of us
were running three miles in under twenty minutes, we had a high percentage
who could run three miles under eighteen minutes. While my best three mile
time was 16:30, but we had one Marine who could run it in 14:30. We would run
for hours.

Along with the college bound young men from my reserve Naval
Special Warfare platoon, I participated in triathlons, marathons, open
water swims (including five swims from Alcatraz to San Francisco,
and one seven mile swim from the Golden Gate Bridge to the Oakland
Bay Bridge), mountain climbing, and ski camping in the High
Sierras.
Steve O'Connor leading our climb of Half Dome, Yosemite California.

After being discharged from active duty, I started college and joined the Navy
Reserves. I drilled briefly with a mobile dive and salvage unit (hardhat diving),
then transferred to a Reserve SEAL platoon. I am not a SEAL, but this unit
needed a hospital [medical] corpsman that was dive and parachute qualified.
To bring me up to standard, this unit sent me to Special Operation Technician
training (dive medical technician training). They also trained me in close-circuit
diving (diving with gear which leaves no bubbles) and combat swimmer training
at the Naval Special Warfare Center, Coronado, California.
I was in this unit for most of the 1980s while I was in college and beginning my
career. In this SEAL unit I became very close with other college bound SEALs,
another Recon Corpsman, and an Army Ranger who was jump, dive, and most
importantly jumpmaster qualified.
Because this SEAL unit needed medical support and a jumpmaster so they
allowed the two Recon Corpsman (me included) and the Army Ranger
Jumpmaster into the platoon as operators. In addition to training for special
operations during our weekends and summers, the younger members of the
platoon met frequently to engage in some extracurricular hard core physical
training.
We lived and trained in the San Francisco Bay area and were influenced by the
feats of the fitness legend Jack LaLanne who performed big fitness events every
year. Like him we would do one monumental fitness event each year.
A photo of me on top of Half Dome with Yosemite Valley in the
background. This was taken after completing a technical climb of Half
dome.

One year we did a run-swim-run from Capitola Beach to Santa Cruz, California.
We ran along the beach until we came to a wharf, cliff, waterway, or obstacle,
and then would swim around it. Another year we swam from Alcatraz to San
Francisco without wetsuits. Feats in other years included a technical climb of
Half-Dome in Yosemite, California, running the “Double Dipsea” run over
Mount Tamalpais from the San Francisco Bay to Stinson Beach and back,
rigorous back country cross-country ski excursions, and sleeping in snow caves.
We ran the Oakland marathon and competed in biathlons and the new sport of
triathlons. One of our platoon members, Chuck Newman, even came in second
in the Hawaiian Ironman completing the entire bicycle portion of the event in
running shoes. Before leaving this unit and California I completed the swim
from Alcatraz five times and the seven mile swim from the Golden Gate Bridge
to the Oakland Bay Bridge once.
The older grizzled SEALs in the platoon looked at us younger ones and the
amount of food we ate after training and gave us our moniker, “You guys aren’t
the Dogs of War, you are the Dogs of Chow!” The Dogs of Chow, that was us. I
stayed in that reserve unit for most of a decade.
Exiting the waters of San Francisco Bay after my second (of five)
swims from Alcatraz. This one was part of a triathlon. Note that in
the early 1980s wetsuits weren't allowed.
I started college with the intent to become a physical therapist or to return to the
military as an officer in special operations, but these goals were altered when a
training injury left me incapacitated for months. After failing medical treatment
in desperation I went to a chiropractor who in one week had me 90% better from
my malady. Immediately I switched my goal. I was going to be a chiropractor.
At Palmer College of Chiropractic–West I met my wife, Clare, also an avid
fitness enthusiast. Our first date was a swimming workout, which turned into an
all-out one mile race. I had thought the Navy SEALs were competitive, but they
in no way prepared me for Clare. Now she was (is) a competitor.
During my summers I would activate to Coronado, California and treat the
SEAL and SDV teams as well as the students in the Basic Underwater
Demolition/SEAL training (BUDS) program. I would have men lined up as I
treated them with chiropractic adjustments on the pool table in the recreation
room.
I also trained throughout the year with my reserve unit. We trained in
mountaineering, winter warfare, airborne operations, riverine warfare, and our
primary mission, the underwater ship attack: the rubber duck op. In the ship
attack, we would rise early in the morning and rig a rubber boat with our dive
gear, weapons, explosives (or simulated explosives), and a parachute. We would
then outfit ourselves.
For the “Rubber Duck” operation we would parachute with a rubber boat (aka
the rubber duck) over the horizon at night. Typically we parachuted between 25
and 40 miles out to sea. Once in the water, we would rig the rubber boat and
head toward shore. When we were within three miles of our target, a ship, we
would deploy combat swimmers from the rubber boat and start swimming
toward our target on the surface. After swimming on the surface for a mile and a
half, we would submerge with our Dräger Lar V rebreathers (dive rigs which
leave no tell-tale bubbles). Then we would swim relying solely on our
compasses and watches for 1 ½ miles to the target and another 1 ½ miles back.
At the target we would place magnetic mines on the hull of a ship. Then we
would swim back to our rubber boat underwater again using the compass to
navigate the murky darkness. Once back on the rubber boat we would return to
the open ocean to rendezvous with a submarine or patrol boat 25 miles out in the
open sea. In one night we would traverse 45-60 miles, 6 of those miles were
swimming, and 3 of those 6 miles were swimming were underwater.
With the birth of my first son and the increased workload of my practice, I
decided to end my 14 year stint in the operational Navy in order to focus on my
practice and young family. I continued to work out and compete in foot races,
triathlons, and even in a body building competition. When my sons were old
enough, we all took up martial arts training which occupied much of our energy
for most of the next 20 years. For twelve of those years I ran my own dojo after
work, Chieftain Martial Arts Academy, and taught scores of students.

After completing college I spent a summer in the West African country

of Liberia providing medical care through Partners International.

Taking a shot from my daughter, Heidi, while teaching martial arts.

My own Sensei was a stickler for fitness. For our black belt test we needed to
perform 1000 jumping jacks, 350 sit-ups, 150 push-ups, and 300 squat kicks
before we even started the technical portion of the black belt test. In time I
attained the rank of 5th degree black belt in Shaolin Kenpo/Aki-jujitsu. My all-
time maximum for push-ups in one set was 150, which I did at age 41 during my
black belt test.
Thirteen years into my private practice I re-affiliated with the Navy by becoming
a treating provider for a research project at the National Naval Medical Center,
Bethesda, Maryland (now Walter Reed National Military Medical Center).
Seventeen years later I am still caring for wounded warriors and various other
types of patients. In addition to the military, I have been called to work in
executive health clinics to provide care for high ranking government officials.
In 2009 I began caring for the United States Naval Academy’s football team,
providing care mid-week and before and during games.
Working with the strength coaches, certified athletic trainers, orthopedic
surgeons, and coaches at the Naval Academy has been an eye opening
experience. I have learned volumes about functional training and performance.
This knowledge, coupled with my time working with the specialists at Walter
Reed, my time in Marine Recon, and serving as the primary corpsman for a
SEAL platoon has prepared me to identify flaws in conditioning programs and to
create programs.

A recent photo of my wife, Clare, and I at the halfway point of a trail

run.

 Warrior Athletes
Imagine the most fit, the craziest, and most dare-devilish person at your high
school. Now picture scores of people just like them from all across the country,
all in the same military unit. Those are the men I served with. And these are the
people who comprise most of the special warfare community.
The Great White
Rich White was a Vietnam era Navy SEAL. When I knew Rich, he was in his
late thirties and early forties. He was not a great runner, and he was always
trying to get out of parachute jumping, but this man could breath-hold dive like
no one I have ever met. He was a champion spear fisherman and a promoter of
the sport of underwater hockey (Google it). While Rich and I did not always see
eye-to-eye, I respected him as a combat veteran and frogman. Plus he is one of
the best breath-hold divers I have ever seen in action.
Every year my Naval Special Warfare platoon would go up the coast of
California for a weekend of abalone diving with our families. Abalones are
large mollusks which are a delicacy and can only be taken on breath-hold dives.
They are typically pried off of rocks with a large abalone iron. During one of our
abalone excursions, Rich went down without an abalone iron and caught his
limit of four abalone in one breath hold dive. He simply plucked them off the
rocks by hand. It took me an hour of breath-hold dives to get my limit, but he got
his in less than three minutes. After that he took his teakwood spear gun and
dove down 100 feet in the murky water near Fort Brag, California, and speared
two large sea bass on one breath-hold dive.
Elijah Morgan
Elijah Morgan joined our reserve SEAL unit after his second stint in the teams.
He was older than most of us when he returned to Naval Special Warfare after a
substantial break in service. The Navy made him repeat the Basic Underwater
Demolition School (BUDS). Bear in mind that it is rare for anyone to pass this
hard school once, but to pass it twice the second time while in your mid-thirties,
is superhuman. When I asked him what it was like to redo BUDS in his thirties
he responded with, “It was a good way to lose weight. “Elijah is now a
gemologist. In fact he is the Indiana Jones of gemology.
Murphy
John Murphy was a specimen, an East coast SEAL who I suspect had an extra Y
chromosome (of the chromosomes which determines your sex, Y is the male
chromosome). When Murph first joined the team he told us that he could not lift
weights because he would get too big. We thought he was exaggerating.
However, when we were on active duty and exercised every day, we actually
saw his muscles swell and develop at a phenomenal pace. I agree with John, if
he were to work out with weights, he would get too large.
Murph was an East coast SEAL, so he had not done any mountain climbing. I
remember his first experience climbing. He looked at the first leg of the climb
we intended to perform. As we prepared to lay protection and use ropes to climb
the first 80 feet, he simply put the rope on his back, climbed the cliff and then
lowered the rope to us. With no training, no protection, and no fear he climbed
the 80 feet as if he had been climbing his whole life.
Oak
Steve O’Conner was strong. When I knew him, he was in his mid-thirties and
working construction in Porterville, California. He was a Vietnam-era SEAL.
We were getting trained in mountaineering by a world class climber in Northern
California. The instructor, a man who had climbed Everest, was showing us
some climbing moves on some low (40 foot boulders). On one route he got stuck
and could not make it to the top. So he recommended that we not attempt that
route when we attempted to climb. Oak, who had never climbed before and was
closing in on middle age, took the route that the instructor had failed. With little
effort he climbed that pitch of rock with some of the most athletic moves any of
us had ever seen. Even the world-class climber was astounded. In 1986 Oak
and I climbed Half Dome in Yosemite, California. I let Oak do most of the lead
climbing.
Sean
Sean (a young man I had mentored), who is serving in harms way in an Army
Special Forces Unit as I write this, is another physical specimen. He is a third
degree black belt in Shaolin Kenpo and Aki jujitsu. He trained for years before
joining the Army and trying out for Army Special Forces. Sean did several
orienteering courses and trained incessantly. One day he took off with his
backpack loaded with weight.
After a couple hours I became worried and got in my car to go for him. I found
him out in the snow-covered countryside running, twelve miles, with a 60 pound
pack. Though the Army’s Special Forces Q-course put him through much greater
hardships than a twelve mile ruck run, it shows the dedication that is required
when preparing to become a special warrior.

Parachuting with the reserve SEAL platoon I was assigned as a

corpsman. To the right of me is Murph, and next to him is "The Great
White."

Goody
We did not have many black Marines in Recon; some murmured that it had
something to do with the swimming requirement. But Charles Weldon Goodman
dispelled all of those misconceptions. Not only was he the fastest swimmer in
our Recon Company, but he also was the best all-around athlete. When we had
recreational sports time, whichever team had Goodman on it won. Whatever
football team had Goody on it always won. It was true for any sport. He was the
best all-round athlete I had ever met.
Goody and I came up to Recon from the same infantry company. It was in our
time in Marine Corps Infantry that I witnessed this confrontation. The base
heavyweight boxing champion was talking smack to Goody. Goody told the
boxer to put up or shut up. They put on the gloves ,and Goody soundly beat the
crap out of the boxer. Keep in mind that the boxer’s full-time job was boxing
and training, while Goody’s was at that time an infantryman. In fact, I never had
seen him practice boxing.
Operator First, Athlete Second
While virtually everyone in special warfare units is fit, and some are competitive
in sports such as triathlons, adventure racing, mountaineering, orienteering, or
biking, most are not competitive in outside sports. You cannot devote 100% of
your efforts to two passions. One must suffer. In our Recon unit we were all
runners, but we were primarily operators. This means there were weeks and
possibly months when we were operating and our personal fitness goals suffered.
One Marine I knew came to Recon as a competitive marathon runner, so much
so that it became a consuming passion for him. He did not want to go to the
field, because it would interfere with his training. In time, it became apparent
that he was not cut out for the operational side of the military that he was better
suited for administrative work. He became a groomed and fine-tuned
thoroughbred while those who remained in the platoon remained rugged
warhorses. While not as fast in a race, the operators were able to endure greater
hardships in the field.
Working on the sidelines of my sixth Army-Navy Game.

Appendix: The Medal of Honor
 The Medal of Honor
The Medal of Honor is the highest award for valor in action against an enemy
force which can be bestowed upon an individual serving in the Armed Services
of the United States. It is generally presented to its recipient by the President of
the United States of America in the name of Congress.
On Dec. 9, 1861 Iowa Senator James W. Grimes introduced S. No. 82 in the
United States Senate, a bill designed to “promote the efficiency of the Navy” by
authorizing the production and distribution of “medals of honor.” On December
21st the bill was passed, authorizing 200 such medals be produced “which shall
be bestowed upon such petty officers, seamen, landsmen and marines as shall
distinguish themselves by their gallantry in action and other seamanlike qualities
during the present war (Civil War).” President Lincoln signed the bill and the
(Navy) Medal of Honor was born.
Two months later on Feb. 17, 1862, Massachusetts Senator Henry Wilson
introduced a similar bill, this one to authorize “the President to distribute medals
to privates in the Army of the United States who shall distinguish themselves in
battle.” Over the following months wording changed slightly as the bill made its
way through Congress. When President Abraham Lincoln signed S.J.R. No. 82
on July 12, 1862, the Army Medal of Honor was born. It read in part:
Resolved by the Senate and House of Representatives of the United States of
America in Congress assembled, That the President of the United States be, and
he is hereby, authorized to cause two thousand "medals of honor" to be prepared
with suitable emblematic devices, and to direct that the same be presented, in the
name of the Congress, to such non--commissioned officers and privates as shall
most distinguish themselves by their gallantry in action, and other soldier-like
qualities, during the present insurrection (Civil War).
With this simple and rather obscure act Congress created a unique award that
would achieve prominence in American history like few others.
Hero Workouts is dedicated to the Special Operations Forces who have earned
medals for conspicuous gallantry.
Little Known Facts about the Medal
of Honor 1. Until 1861 the United

States did not give awards for bravery.

The MOH was the first medal for valor
awarded by the United States.
2. More than 3,400 have been awarded since Congress authorized this medal in

1861. More than 1,500 MOH were awarded during the Civil War.
3. A Medal of Honor is received, not won. A hero is a Medal of Honor

recipient, one does not win the Medal of Honor.

4. Only one woman has received the MOH. Mary Edwards Walker was

awarded the MOH during the Civil War for her work on the battlefield
tending the wounded and for her work as a spy for the Union Army.
5. More than 800 non-Americans have been awarded with an MOH.

6. Nineteen MOH recipients have received it more than once.

7. The MOH is only awarded for bravery in actions against an enemy of the

United States.
8. When worn in uniform, all other service members must salute the wearer

regardless of rank. A general would be obliged to salute a private wearing the

Medal of Honor.
9. Medal of Honor (MOH) recipients are entitled to a monthly allowance of

$1,259.
10. Medal of Honor recipients are given a 10% military retirement bonus.

 Resources Additional books available
by William E. Morgan: Elite Units of
the U.S. Military: A photographic
primer to special warfare and elite units
of the U.S. Military

http://specialwarrior.com/store/

Elite Units of the U.S. Military A photographic primer to special warfare and
elite units of the U.S. military.
This Kindle book introduces the reader to the well-known and lesser-known elite
military units within the Unites States military. It is rich with content and high
quality photography.

Highlights of Elite Units of the U.S. Military:

Descriptions of sixteen elite units including selection, training, and mission.
Hundreds of high-quality photos unveiling the rigors of selection, training, and
missions.

While well-known special warfare units (Navy SEALs, Green Berets, Marine
Recon, and Army Rangers) are included in this book, it also introduces the
reader to some of the lesser-known elite warriors like SARC corpsmen, Marine
FAST (anti-terrorist) units, SEAL Delivery Vehicle (SDV) Teams, Marine Scout
Snipers, and other special warfare units.

This is an introduction for those who would like to know more about the elite
forces that serve the United States.
Coming Soon to Kindle:
The Marines Have Landed:
Special Operations Insertion Techniques of the United States Marine Corps


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Thoracic Mobilization
In chapter five I discussed the need to maintain sufficient thoracic spine motion
when performing exercises like the clean and jerk. I also advocated the use of a
foam roller to mobilize the thoracic spine (see excerpt below). Recently,
however, I was introduced to a new product that is much more effective and
comfortable for thoracic spine mobilization, the Rad Helix.

Excerpt from Chapter Five:

Figure 6. Those lacking sufficient thoracic spine motion will have

impeded shoulder function. In addition to chiropractic manipulation
to the thoracic spine, the use of a foam roller can enhance thoracic
spine mobility which in turn will improve shoulder motion and
function. This schematic shows the effect of a foam roller in
mobilizing the thoracic spine and opening the chest wall.
Rad Helix:

While the Rad can be used on the calves, hamstrings, and hips, it is particularly
well designed to mobilize the spine. To learn more go to:
http://www.radroller.com/#_a_dr

http://www.radroller.com/#_a_dr
Simply rolling on the Rad will provided a more comfortable mobilization of the
spine. This device is much better than a standard foam roller for mobilizing the
spine.