MMD October 1, 2014 0

Monotony can be a problem when it comes to workout routines. Sometimes you have to switch things up to keep them interesting. If you’re on this site, you know how much we at MMD hate boring workout routines especially cardio so we’re always on the lookout for new and interesting ways to get our heart rate up. While searching, I decided to try and find out about military workouts as I’ve seen guys come out of basic training in awesome shape. But as we do at MMD, I decided to overdo things and check out the physical assessment test for the Navy SEALs. As we all know the SEALs are some seriously bad dudes so if you haven’t worked out in fifteen years then do not run out and attempt this workout. You will likely have a stroke because the most exercise you’ve done in a decade is walking from the couch to the bathroom. Before trying any workout this intense you should obviously consult with a doctor. We at MMD are not responsible for you thinking that doing a Navy SEALs workout is a way to ease into working out again. Now, check out what potential Navy SEALs need to be able to do in order to make the cut.

Navy SEAL Fitness Test

Swim 500 Yards

Maximum time allowed is 12 minutes, 30 seconds — but to be competitive, you should swim the distance in at least 8 to 9 minutes, utilizing only the Combat Swimmer Stroke, sidestroke, or breast stroke. Recommended workout and training tips: Get technique training and learn to pace yourself. Try 5 to 10 sets of 100-yard swims, working on a pace that will get you below the competitive times. (Rest 10 minutes after swimming the 500 yard test before moving on to the next exercise.)


Minimum number is 42 in 2 minutes, but you should shoot for at least 100 for an average score. Do not pace yourself. Push as many push-ups out as fast as you can, but do not neglect proper form or the SEAL instructor will not count them. (Rest 2 minutes, then move on to the next exercise.)


Minimum number is 52 in 2 minutes, but you should strive for at least 100 in 2 minutes for an average score. PACE yourself! Try doing 20 to 30 sit-ups in 30 seconds; that will put you within the 80-to-100-sit-ups range for 2 minutes. (Rest 2 minutes.)


The minimum is eight pull-ups with no time limit, but you cannot touch the ground or let go of the bar. You should be able to do 15 to 20 to be competitive. Try a pyramid of pull-ups: work your way up from one pull-up the first set until you can no longer do any more sets, then return down the pyramid repeating in reverse order (1,2,3,4,5,6,5,4,3,2,1). (Rest 10 minutes before the last exercise of the test.)

1.5-mile run

Wearing boots and pants, the maximum time allowed for this one is 11 minutes, 30 seconds, but you should be able to cover the distance in 9 to 10 minutes to be competitive. Pace yourself: do not start off too fast on the first lap. Shoot for a 90-seconds quarter-mile run time around a standard high school track. Repeat this pace for six to 10 sets until you no longer have to rest in between quarter-miles.

They even offer a workout just to get ready for the physical requirements need to become a Navy SEAL:

100 pull-ups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of pull-ups

200 pushups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of push-ups

300 sit-ups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of sit-ups

Article By: Jon DaBove

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