CrossFit 5150 – CrossFit
Metcon
Mogadishu Mile (Time)
4 Rounds for Time:
19 Kettlebell Ground-to-Overheads 1.5/1.0
19 Kettlebell Front Squats 1.5/1.0
19 Kettlebell Push-Ups (each hand)
400 meter Kettlebell Run
If you lose physical contact with your Kettlebell, you must start that round over.
Use a single Kettlebell throughout. With a running clock perform 4 rounds of the prescribed work in the order written as fast as possible (“ For Time ”).
Your Kettlebell is your “Ranger Buddy.” You cannot lose physical contact with it at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely. If you DO let your Kettlebell go, you forfeit the progress of that round, and you must start the round over.
For the Kettlebell Push-Ups, you must perform 19 Kettlebell Push-Ups (with one hand on top of the bell) for each arm. Each round requires a total of 38 Push-Ups.
Background: This hero workout is dedicated to the members of the 3rd Battalion, 75th Ranger Regiment, and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment (Nightstalkers) and other SF units, who went into the city of Mogadishu, Somalia to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship on October 3, 1993.
The symbolism of the “Mogadishu Mile:”
– You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your du mbbell du ring the run to symbolize the gear the soldiers carried.
– 19 reps to one honoring each soldier of Task Force Ranger killed du ring the battle and the day after.
– Ground-to-Overheads as the soldiers held up their rifles the entire time
– Squats as they sought cover behind anything available
– Push -Ups as they fell to the ground and had to get back up
– Don’t let the du mbbell go – symbolic for the dedication the soldiers showed towards their creed to “not leave a man behind.”