Navy SEAL Fitness Test Challenge

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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Here’s a breakdown of “Can A Runner Survive The Navy SEAL Fitness Test?” from This Messy Happy. The video is worth watching. We’ve compiled this summary so you can attempt the workout today. Watch the full video for technique and context.

Key points

• The SEAL Physical Fitness Test includes a 450 m swim, push-up, sit-up and pull-up stations, and a 2.4 km (1.5 mi) run.
• Minimum passing scores: 12 min 30 sec on 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 on the run. Competitive applicants post much faster times.
• The host targets 60-70 push-ups, the minimum sit-ups, and a treadmill run under 10 min 30 sec.

Workout example

1. Swim: 450 m (18 × 25 m laps) in 12 min 30 sec or less. Aim for 8 min if you can.
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: 10 or more reps without touching the floor. No time limit.
7. Run: 2.4 km (1.5 mi) in 10 min 30 sec or less (target around 9 min).

Practical tips

• Warm up your shoulders and core before push-ups and pull-ups to avoid early fatigue.
• Split the swim into 6 × 75 m intervals to hold a steady pace.
• No boots? Add a treadmill incline to simulate the load during the run.

Closing note Try this SEAL-style circuit and scale the reps and paces to your current fitness. The Pacing app lets you customise the timing.

References

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