Are You Tough Enough? Take the Challenge with These Navy Seal Workouts

 Are you looking for the ultimate workout? Do you want to get in shape like a Navy SEAL? If so, then this blog post is for you! We'll discuss the workouts used by Navy SEALs and how to incorporate them into your routine. You'll be ready to hit the beach in no time!

Introduction to Navy SEAL Workouts

To get in shape and improve your fitness level, you'll want to check out the Navy SEAL workout routine. This six-week program provides real-world training in speed, strength, and endurance, and it's perfect for anyone who wants to get results fast.

The Navy SEALs Workout is tough and isn't for everyone. But if you're up for the challenge, this program will help you prepare for the rigors of BUD/S. In just 12 weeks, you'll swim 500 yards using breast and/or sidestroke in less than 12 minutes and 30 seconds. So if you're serious about becoming a Navy SEAL, start working out with this routine today!


The Navy SEAL Physical Screening Test (PST) is a grueling physical test that is required of all applicants. You have to ace this first, then get through Basic Underwater Demolition/SEAL training. The PST requires you to give maximal effort to perform as many push-ups, sit-ups, and pull-ups as possible in two minutes. Using proper technique, perform sets of push-ups, sit-ups, and pull-ups 4-5 times per week, resting for 1-2 minutes between sets. Though the PST re- quires the use of full body strength and endurance, it's worth it to be a part of the Navy SEAL teams.

  • Swim 500-yards using breast and/or sidestroke in less than 12 ½ minutes
  • 10-minute rest
  • Perform a minimum of 50 push-ups in 2 minutes
  • 2-minute rest
  • Perform a minimum of 50 sit-ups in 2 minutes
  • 2-minute rest
  • Perform a minimum of 10 pull-ups (no time limit)
  • 10-minute rest
  • Run 1 ½ miles in under 10 ½ minutes


For Navy SEALs, daily PT is essential for both physical and mental conditioning. The following SEAL-specific workouts will help you build the strength and endurance you need to be successful in your SEAL training.

Each workout is designed to target a specific part of the body and is composed of multiple sets and reps. Be sure to complete all sets and reps prescribed, and take time to rest between each set.

Workout 1: Monday

Start with a light jog for 5 minutes to warm up.

Then, perform the following exercises:

1) sit-ups: 20 reps

2) push-ups: 20 reps

3) pull-ups: 10 reps

4) squats: 10 reps

5) burpees: 10 reps

Workout 2: Wednesday

Same as Day 1, but increase the speed of the jog by 5% for the first 3 minutes.

Workout 3: Friday

Same as Day 1, but increase the speed of the jog by 10% for the first 3 minutes.

Workout 4: Sunday

Same as Day 1, but increase the distance run by 25%.

10 Miles, 100 Pounds Workout

David Goggins is a Navy SEAL and world-renowned fitness trainer. In this blog post, he shares his 10-mile (16 km) workout and 100-pound (45 kg) workout. Both workouts are incredibly demanding and require a lot of strength and conditioning. If you're looking to get in shape, these workouts are a must-do.

The 10-mile (16 km) workout begins with a run of 1 1/2 miles (2.4 km) in under 10 minutes and 30 seconds. This is followed by a series of interval training exercises that are physically and mentally taxing. These exercises include running with a weighted vest, push-ups, and burpees. The 100-pound (45 kg) workout is even more challenging. It begins with 80-100 sit-ups in 2 minutes, followed by 2-minute rest, 15-20 pull-ups, and 10-minute rest. If you're up for the challenge, these workouts are a must-do.

Badger navy seal workout

If you're looking for a tough, full-body workout, you need to check out the Badger Navy SEAL workout. This routine is designed by Navy SEALs for Navy SEALs, and it's tough as nails. You'll be working your entire body with exercises that use their rucksacks, including squats, pull-ups, and running.

Complete three rounds of the following as fast as possible:

30 95-pound squat cleans

30 pull-ups

Run 800 meters

If you're up for the challenge, give the Badger Navy SEAL workout a try. You won't be disappointed.

Nickels and dimes workout

If you're looking for a tough workout that will help you see results fast, try the Navy SEAL workout. This routine was inspired by Navy SEAL training and features intense sets of pushups, squats, and running. To start, do 100 push-ups, 150 squats, and half a mile run. Or, for a harder workout, do 1-18 pushups. After each set, take a 15-second break. Then move on to the next exercise.

Sprint, Carry, Drag Combat Workout

The sprint-drag-carry test is meant to test your agility and strength endurance, so you'll need to train in these areas. To do this, you can do the following exercises:

-Sprint: Run as fast as you can for 1 mile.

-Carry: Carry a weight as far as you can.

-Drag: Drag a weight as far as you can.

These exercises are great for increasing your Hand Release Push Ups.

SEAL Push-up Pyramid and Run Workout

The military PT fitness pyramid includes a warmup, max-out, and cooldown, making it a healthy way to exercise. The SEAL Push-up Pyramid and Run Workout is a great example of how this pyramid can be used to reach your fitness goals. The workout begins with easy push-ups and burpees, and then gradually increases in intensity until you reach the max-out phase. In the cooldown phase, you can relax and recover while enjoying the music. This workout is perfect for those who want to challenge themselves and achieve new levels of fitness.

Murph Workout

If you're like most fitness enthusiasts, you're familiar with the famous Navy SEAL workout known as the "Murph." Designed to honor fallen heroes, the Murph is a challenging mile run followed by 100 pull-ups, 200 push-ups, 300 air squats, and a mile on the track.

Michael Murphy was killed in action while serving as a Navy SEAL in 2005. His death inspired Chad Waterbury and CrossFit Games veteran Matt Fraser to create the Murph workout as a way to keep his memory alive and continue to push themselves to new heights.

If you're looking for a challenging workout that will leave you feeling sore the next day, the Murph is definitely worth trying. Give it a try and let us know how you liked it in the comments below!

3x 3 Barbell Workout

If you're like most people, you probably don't have enough time or energy to devote to long, bodybuilding-style workouts. That's where Navy SEALs come in! They need to be strong but also have the flexibility to train in a variety of different ways.

This three-part workout is a great way to start incorporating some of the Navy SEAL training methods into your routine. The first set is performed with a barbell, and the second and third sets are performed with a band. This workout will work your shoulders, arms, and core muscles. Make sure to rest properly between sets so you can continue your workout the next day.

  • Squat x 15
  • Overheard press x 15
  • Bent-over row x 15
  • Rest for 2-3 minutes
  • Squat x 12
  • Overheard press x 12
  • Bent-over row x 12
  • Rest for 2-3 minutes
  • Squat x 10
  • Overheard press x 10
  • Bent-over row x 10

Time yourself and give this workout a try. You might be surprised at how strong and fit you can become in just a few short weeks!

The Goggins 100 Burpee Challenge

The Goggins 100 Burpee Challenge is a great way to gauge your fitness level and see how much progress you've made. The challenge is to do 100 burpees in a row and see how long it takes you to complete the challenge. If you're going for extreme fitness gains, try to do the challenge in less than 25 minutes.

Doing 100 burpees in a row is an awesome way to gauge your fitness level, so I'd really encourage you to do the monthly challenges with us and keep track of your progress. By doing these challenges, you'll not only be able to see how far you've come but also how much you need to work on. Thanks for joining us and have fun!

Nutrition and Hydration for Optimal Performance

When it comes to nutrition and hydration for optimal performance, it's important to fine-tune your strategies depending on your goals and sport. For example, if you're a Navy SEAL, you might use results to adjust your training paces. By optimizing your nutrition and warming up properly, you can get the most out of your workouts and achieve the results you're looking for.

Stretching and Recovery Tips

If you're like most people, you're constantly on the go and don't have time to relax. That's why it's so important to include some stretching and recovery exercises in your Navy SEAL workouts. You'll not only feel better after a rigorous workout, but you'll also be less likely to get injured.

Here are five stretching and recovery exercises that you can do right after your workouts.

1. Static stretching. This is the most important part of your stretching routine. Hold each stretch for 30 seconds to one minute and repeat three to five times.

2. Drills. Drilling is a great way to increase your strength and conditioning while also improving your flexibility. Do two or three drills for 20 to 30 seconds each.

3. Jogging or swimming. These activities are great for improving your cardiovascular fitness and relieving stress. Jog for five to 10 minutes or swim for at least 25 minutes.

4. Easy dynamic stretching. This type of stretching is gentle and can be done anywhere, anytime. Start by doing a few stretches that you can do with your eyes closed, then move on to more challenging stretches that you can do while moving around.

5. High-intensity bursts of speed. These short, intense bursts of activity help improve your cardiovascular health and endurance. Speed-work for 30 seconds to one minute, repeated four to six times


After reading this article, you will know how intense and challenging Navy SEAL workouts are. The focus is on bodyweight movements and exercises using their rucksacks, and for seven long weeks, you will be training hard to develop the strength, power, and endurance needed to perform like a navy SEAL. In addition to the regular workouts, you will also learn how to swim 1,000 meters with fins (sidestroke) in 20 minutes or less and do push-ups in 70 or more. If you're looking for a challenging physical challenge, Navy SEAL workouts are definitely for you!

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