Can A Runner Survive The Navy SEAL Fitness Test? - This Messy Happy

This is a quick summary of “Can A Runner Survive The Navy SEAL Fitness Test?” from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key points

• The SEAL Physical Fitness Test consists of a 450 m swim, push‑up, sit‑up and pull‑up stations, and a 2.4 km (1.5 mi) run.
• Minimum standards: 12 min 30 sec for the swim, 50 push‑ups in 2 min, 52 sit‑ups in 2 min, 10 pull‑ups (no floor contact), and 10 min 30 sec for the run. Competitive times are faster.
• The host targets 60–70 push‑ups, the minimum sit‑ups, and aims to finish the run under 10 min 30 sec on a treadmill.

Workout example

1. Swim – 450 m (18 × 25 m laps) in ≤ 12 min 30 sec (aim for 8 min if possible).
2. Push‑ups – 2 min max, hit 60‑70 reps.
3. Rest 2 min.
4. Sit‑ups – 2 min, aim for 52 reps (minimum).
5. Rest 2 min.
6. Pull‑ups – complete ≥ 10 reps without touching the floor; no time limit.
7. Run – 2.4 km (1.5 mi) in ≤ 10 min 30 sec (target ~9 min).

Practical tips

• Warm‑up your shoulders and core before push‑ups and pull‑ups to avoid early fatigue.
• Break the swim into 6 × 75 m sets to keep a steady pace.
• Use a treadmill incline to simulate boot weight for the run if you can’t wear boots.

Closing note Give this SEAL‑style circuit a try and adjust the rep counts or paces to match your current fitness level – you can easily set the intervals in the Pacing app. Have fun, stay safe, and let us know how you did!

References

• Can A Runner Survive The Navy SEAL Fitness Test? - YouTube (YouTube Video)

Workout - Navy SEAL Fitness Test Challenge

• 12min @ 10'00''/km
• 450m @ 20'00''/km
• 2min @ 0'30''/km
• 2min rest
• 2min @ 0'30''/km
• 2min rest
• 2min @ 0'30''/km
• 2.4km @ 4'00''/km
• 7min 30s @ 7'00''/km

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