THE MOGADISHU MILE REFERS TO A ROUTE TAKEN BY BY U.S. ARMY RANGERS AND DELTA FORCE SOLDIERS DURING THE BATTLE OF MOGADISHU ON OCTOBER 4, 1993. THIS ROUTE WAS FROM A HELICOPTER CRASH SITE TO A RALLY POINT AND IT BECAME SIGNIFICANT DUE TO THE INTENSE COMBAT AND THE LOSS OF 18 AMERICAN SERVICE MEMBERS, WITH 73 OTHERS WOUNDED. THE TERM SYMBOLIZES THE COURAGE AND SACRIFICE OF THOSE INVOVLED IN THE BATTLE, AND IT IS COMMEMERATED ANNUALLY TO HONOR THEIR MEMORY.
WARM UP
2 RDS
ROW 500
5 Headcutters
5 Burpees
5 Pull Ups
Dynamic Stretch
6 Reps of each movement in “The Mile” (no run)
WOD
4 Rounds for Time
19 Kettlebell Ground-to-Overheads (53/35 lb)
19 Kettlebell Front Squats (53/35 lb)
19 Kettlebell Push-Ups (each hand)
400 meter Kettlebell Run
If you lose physical contact with your Kettlebell, you must start that round over.
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. The intent here is that you DO NOT leave anyone behind.
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.
ICING
Watch the documentary about “Black Hawk Down”
30 GHD Sit Ups
