Navy Seal Workout


Challenger: The Navy SEALs are widely considered some of the world’s toughest human beings on the face of the earth. They live to challenge themselves beyond what most people believe is humanly possible. Anyone aspiring to challenge themselves, needs to look at the Navy SEALs as an example. A Navy SEAL once told me “Do something you hate every day. You will become comfortable with being uncomfortable.” The Navy SEALs have mastered this philosophy. To even begin to imagine what it feels like to train like a Navy Seal, one has to start at the beginning. For a Navy SEAL, the beginning is preparation for BUDS (Basic Underwater Demolition/Seals.) Below are the basic fitness requirements required prior to going through BUDS. Following that is a suggested training program to help meet these requirements in a nine week period.


PST Event Minimum Standards Competitive Standards
500 Yard Swim 12:30 8 Minutes
Pushups 50 80-100
Sit-ups 50 80-100
Pull-ups 10 15-20
1.5 Mile Timed Run 10:30 9-10 Minutes






2 Mile Run

3 Mile Run

4 Mile Run

40 Dips

70 Dips

100 Dips

40 PushUps

70 PushUps

100 PushUps

20 Pull-Ups

35 Pull-Ups

50 Pull-Ups

100 SitUps

150 SitUps

200 SitUps

1 Mile Swim

1.5 Mile Swim

2 Mile Swim


Music: Navy SEALs work in teams to push themselves ahead but most of us don’t always have that opportunity. If you can find a partner to work on this routine together that would be best; however, music is a great driver to get through these difficult workouts. For these type of intense workouts I need a fast and steady beat to keep going. My Pandora station of choice that fits that description? Jack Beats Radio

Jack Beats


Nutrition: Navy SEALs hardly ever eat or sleep when going through BUDS. However it makes sense for most of us to forego that difficult part of the challenge. Here is the recommended military nutrition to go with your workout…

Fruits and vegetables Eat at least 3 – 5 servings of colorful vegetables and 2 or more servings of fruit each day.
Grains Aim for 6 or more servings of whole grain products each day.
Fiber 20 – 35 grams of dietary fiber is daily, although a low-fiber diet is preferred during some operations.
Dairy Aim to have 3 cups of low-fat dairy products, including milk, yogurt and cheese, each day.
Meat/beans Eat 7 ounces of meat or beans (legumes) each day, with lean or low-fat choices that are heavy on fish, beans, peas, nuts and seeds.

BBQ Bacon Wrapped Shrimp Recipe!


Reward: I’m a personal believer in rewarding oneself after a challenging achievement. Typically for me, it’s an ice cold beer and barbecuing with friends, but I’ll leave this one up to you.

Rolling Rock


Give Back: The Navy SEALs are an amazing group that sacrifice daily for our freedom. There are many opportunities to give back and support. Here is a link to the Navy SEAL Foundation. If you are interested about information on recruitment, click here.


Prep Work For This Challenge offers a 9 week training regiment to help prep yourself for the challenge

Description: The workout is made up of running, swimming, pull-ups, push ups, dips, and sit-ups. They increase reps weekly for 9 weeks. Reference the link above for details.


9 week development plan

3-5 days a week

1.5 Hours of Cardio

1 Hour of Exercises

Review: I give’s workout routine a thumbs up. It gradually develops to increase both strength and endurance. It’s also pretty travel friendly. Because Navy SEALs don’t utilize standard weights, the preparation programs are mainly bodyweight exercises. However, don’t be fooled by there not being weights. The Navy SEALs regularly lift giant logs over their heads for endless, agony filled training.

Requirements: Pool, Pull-Up Bar

Level: Intermediate. Not many Navy SEAL routines are good workouts for people just getting started, but this routine isn’t too challenging at the outset. As with any workout, you will get out of it the effort you put in.


About The One Day Challenge: The one day challenge sets a goal for aspiring athletes and competitors to test their level of fitness against the world’s best. The information and workouts above are based on qualitative and quantitative research (sources listed below) which range from  personal experience, relevant literature, and interviews.


“Navy SEAL Fitness Prep.” – Military Fitness. N.p., n.d. Web. 12 July 2013.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s