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 itself is worth watching, and we’ve compiled this summary so you can attempt the workout today. Check the full video for additional context and technique guidance.

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 considerably faster times.
• The host targets 60–70 push‑ups, the minimum sit‑ups, and a treadmill run completed in under 10 min 30 sec.

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

• Prepare your shoulders and core with a warm‑up before tackling push‑ups and pull‑ups—this helps prevent early fatigue.
• Split the swim into 6 × 75 m intervals to keep a steady pace.
• If you don’t have access to boots, add a treadmill incline to simulate the weight load during the run.

Closing note Take on this SEAL‑style circuit and scale the reps and paces to match your current fitness—the Pacing app lets you easily customize the timing. Train safely, stay healthy, and let us know how it goes!

References

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