Navy SEAL Workout

The Navy SEAL Workout is described as a bodyweight workout performed on a concrete “grinder” (parking lot). The grinder is surrounded by pull up bars and nearby are dip bars. After the workout the SEALs go for a long run on the beach or swim in the ocean. This type of training has created one of the most elite fighting forces in the world.

Typical Navy SEAL Grinder PT workouts are bodyweight workouts with calisthenics, stretching and yoga poses and last at least an hour. Then the athletes walk over to do pull ups and a few sets of dips.  Then they jog to the beach (up and over the dunes) and then a 30 minute to one hour run or swim. SEALs train for long endurance but still must be able to remain strong and move their equipment and bodies long distance for speed.


BUD/S is 80% Mental 20% Physical – Get Your Mental Edge Here

Check out part of the text from a recent interview with Brad McLeod, Navy SEAL

How a Real Navy SEAL works out Daily

Brad: We did a ton of bodyweight exercises but supplemented with weights when possible. During a typical week on base I would ride my bike to the SEAL Team -4 compound. We would have a SEAL grinder PT bodyweight workout for 45 minutes and then go for a 3 mile run. At lunch I would lift weights or we had a tall rope that I would climb.

I would ride my bike home in the afternoon and add extra miles. Other mornings in the week had more grinder PT, an ocean swim, obstacle course and longer run (10 miles) on Friday. We realy mixed it up with variety and worked hard on being able to move our bodies quickly over short and long distances.

When out to sea,  I did grinder PT bodyweight workouts on the back fan tail of the ship and ran stairs and around the helicopter launch pad. The pullup bar was the ships railing on the deck above.  I made do with what I had in tight spaces. We had a bench press but it was tough to lift heavy weights with a moving ship rolling and rocking in the ocean. I would still give it a go and got in some killer workouts.

We have daily SEAL grinder PT bodyweight workouts posted up daily on our website, SEAL Grinder PT. These are workouts like I did on the ship so you can do them anywhere. So if you want to train like a Navy SEAL this will give you something to try out and help your Special Forces Workout.


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The biggest key to the Navy SEAL workouts is to have endurance and durability. There are a lot of athletes out there that are strong – or can do a 10 minute CrossFit workout.  But imagine carrying a rucksack and gear for miles, rappelling down a cliff, swimming 3 miles and then assaulting the enemy during a rainstorm?  You have to be built for the long haul.  So typical, SEALs workouts are longer and loaded to the gills with endurance.

Work on building your legs and hip flexors.  Biking, running and swimming long distance are great activities.  Doing box jumps and plyometric work are also great exercises.  Stay away from any machine or heavy weights as this is not good at all.

When you go to BUD/S (or any Special Forces) training – you will never touch a barbell.  If you need a weight use a sand bag or ruck (military backpack) loaded with sand or gear.  Flip tires, pull a sled, push a prowler if you must – but go easy on the barbell.  Again – don’t touch a machine (Nautilus, etc.) as you are wasting your time.  That all comes from a guy who spent 11 months in BUD/S. Machines are a waste of your time.

Navy SEAL Tips – Workout List – Try these workouts

Workout #1
Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
wear 20 lb vest if you have it.
If training for SEALFIT Kokoro wear 20 lb ruck.
Beginner to advanced athletes can partition workout
20 rounds of..
5 pull ups
10 pushups
15 airsquats
then 1 mile run to finish


Check out the TRX Suspension Trainer Kit Designed by a Navy SEAL

Workout #2
Run 2 miles
swim 1 mile
Run 2 miles
note time and enter in log book.

Navy SEAL Equipment List – Gear that you may need By Brad McLeod
We get asked all the time about what gear is needed to begin training like a Navy SEAL. To tell you the truth – you don’t need much gear as SEALs make do with what they have. Imagine training on a ship in the middle of the Pacific Ocean. YOu will not have access to great gear so sometimes you have to make your own and improvise. I like to use an exercise workout mat for doing ab and core workouts. Even if your on a ship – you can find a place to run – so a good pair of CrossFit style workout/running shoes is nice to have. If your training for BUD/S or Special Forces then we highly recommend you get a good pair of boots like theBates 922 boots (worn at BUD/S). Slowly break in your boots and use them for ruck marches and flutter kicks. If your going to try the workout “Murph” you should work your way up to a weight vest. Go ahead and get a good weight vest. You may spend a few extra dollars but cheap weight vest tear apart easily under a load – so you get what you pay for.

If I had BUD/S training to do all over again I would invest in a pair of gym rings. The gym rings are versatile and you can do pull ups, ring dips and ring pushups with them. They are portable and you can take them with you in your ruck to the playground or beach for a workout. Another piece of gear I like are using kettle bells as they are portable and really help you build up your core. Any good garage gym should have a set of pull up bars and you can also do toe to bars, and set up your gym rings to hang from them. A note – The BUD/S Pull up bars are 2 inch thick — You need to see Grip4orce

Need Help with Pull Ups? Train like a Navy SEAL HERE

Workout #3
Bradley workout
10 rounds for time
100 meter sprint
10 pullups
100 meter sprint
10 burpees
rest 30 seconds – repeat
post time to comments

Navy SEAL Tips – Races to Prepare you for Navy SEAL Workouts
Spartan Race

Workout #4
Navy SEAL Pull up pyramid
5 minute shoulder mobility wod then…
pull ups 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
then run 3 miles in sand or waters edge along a creek.

Those athletes that continue to work long endurance and get away from muscle building workouts will do the best in the long run at BUD/S training.

We just had an athlete ask us the question: “What is a good pyramid pull up workout that you guys did as a Navy SEAL stationed overseas? Here is a cool workout…
5 minute shoulder mobility then..
20 walking lunges
pull up pyramid 1-2-3-4-3-2-1
25 walking lunges
pull up pyramid 1-2-3-4-3-2-1
each round add 5 lunges.
it is a full body workout and you can count rounds till failure

Question: “What happens if you get kicked out of Navy SEAL training?”. You will be sent to the fleet (Navy ship) and serve out the rest of your tour chipping paint and washing dishes and maybe using some skills you learned along the way.

Question: Do SEAL workouts build muscle? You will build some muscle but more than likely you will lean out and get more cut or ripped. If you want to build more muscle you will be better off doing a bodybuilding type workout. Most SEALs are not overly muscled up as this gets in the way when you are swimming and carrying a ruck sack on a mission. The ideal SEAL is 5 ft 9 inches and 165 lbs and lean. They can easily touch their hand far behind their neck and shoulder blade (not excess muscle).

Question: What does it mean when you hear the term “Navy SEAL PT Workout”? PT means physical training.

Question: What is a Navy SEALs favorite workout? That is a no brainer. Either a grinder PT and run or doing the Murph workout. That is how we roll.

Question: What are Navy SEAL BUDS workouts that I can do on a ship? Check out the workouts above.

Question: Is it good to run with weighted vest to prepare for Buds? I would suggest hiking with the vest and ruck at least once a week. I would only run with a vest while doing the workout Murph.

Question: What is a good navy seal workout plan? CHeck out the Navy SEAL workout routines here

Question: What are some good bodyweight workouts that you did in the SEAL Team? Check out the daily workout that we post as it has our grinder PT workouts we did on the Teams.

Question: what kind of ab workouts do you do in Navy SEAL BUDS training? We did a lot of sit-ups, flutter kicks, good mornings, cobra stretch. Tons of core work.

Question: Where can I find the us navy seal training & fitness manual pdf? Check here:

Question: Where do the SEALs go through initial training? BUDS is located in Coronado, CA.

Question: Do navy seals only do bodyweight exercises? Most of the time they do.

About the Author:
bradBrad McLeod knows first hand about mental toughness after being kicked out of a top tier Spec Ops training unit. He failed out of BUD/S the first time after failing a math test (made it through Hell Week and Dive Pool Comp). He came back a year later and graduated and served as an operator on the Navy SEAL Teams.

Today Brad is one of the most sought after mental conditioning coaches in the world having recently returned from Ireland, Southern California, Pennsylvania and parts unknown in north Florida. SEALgrinderPT audios and Ebooks have been downloaded in 20 different countries around the globe. Contact Brad brad@sealgrinderpt.com

Related Articles:
Best Workout to Prepare for Navy SEAL Training
Check out the BUD/S Warning Order
Check out this article – Army Ranger workout
SEAL Team Six workout
Navy SEAL TRX Workout

Navy SEAL Workout

Comments

  1. Frank C says

    Next summer my goal is to do the 5.5 nautical mile swim done in BUDs. I’ll have to chunk it at first, (and make sure no lifeguards get upset), but I am going to do it !!

  2. Jay says

    Killer workout, man. Do you have any tips on workout #1 if you can’t do that many pullups or pushups?

    I’m reforming from a workout routine using weight machines so I’m not used to body weight exercises.
    Thanks

  3. Frank C says

    I’ve been doing the Murph. Chunking it, 5-10-15 x 20 and I feel awesome with it. I always keep in mind (what’s left of it :-), form over quantity. This allows me to work at a good pace and I’m always able to complete it.

  4. Jay says

    Hey Brad! Thanks for the tips. I’ve been trying it out (the scaled down version) and it’s doable. Just out of my reach…I had to work my way up from 5 rounds of
    5 pull ups
    10 pushups
    15 airsquats
    But now I’m up to 8 rounds! Thanks again!!
    Jay

    • says

      Brad’s site is full of good stuff. A lot of people don’t know that pullups and dips are THE two basic push-pull FULL bodyweight exercises.

      So those two movements are weightlifting w/o the need for weights.

      I was over 45 years old before I learned that (age 54 currently).

      Add in a good cardio program (running, swimming, etc.) and you are good to go.

    • says

      Standing twisters you move side to side in a twisting motion with your trunk facing forward.

      Trunk rotations are where you rotate your trunk. 1 position is forward. 2 position is bending to right side. 3 is back. 4 is to left side. And back to 1

      Hope that helps.

  5. Mace Bixby says

    My question is what is the best way to prepare for the PST. I do push-ups, pull-ups, and sit-ups every night and plan Monday to test my max here at home. What would you recommend I add to my routine? Thank you

  6. Brandon says

    I am training to get a contract to go to bud/s. When doing cross fit workouts such as the cindy, should I be doing strict pull-ups or kip ups?

  7. Gonçalo says

    Hello my question is what is the best way to prepare myself for SEALs, i practice Krav Maga, we do alot of push ups, sit ups, pull ups, but im thinking in quit krav maga and start swimming classes to increase my cardio. What do you think Brad?

    Thank you for your time!

  8. says

    I’m curious to know how you organized your pre bud/s workouts to build consistency from week in to week out? One last thing: what is the best thing to eat after a long endurance style workout like the ones on your site?

    • says

      Good question Shogan – I try to work first on my weaknesses when training for BUDS.
      I was not a good runner so I would have a long run on my first day.
      swim on second day.
      long bike and grinder PT the 3rd day.
      so essentially 3 days on 1 day off. But I also listen to my body and rest as necessary.

  9. Martin Rogers says

    Good morning Brad,

    Thank you for the tips (I may have read this earlier in the year?). Yes; I’m quite familiar with these routines as I’ve been doing similar routines since my time in the military (Navy 86-91′). Thanks for the refresher and I’d be happy to listen to the free audio.

    Be well,
    Marty R

  10. Andre says

    I have a question. I’m a truck driver on the road. I don’t have access to a pull up bar. What other back exercises can I do instead of pull ups? I have access to kettlebells and dumbbells and i have an easy curl bar.

  11. says

    A low row with a TRX is almost like a full pullup — what some people call an Australian pullup. Your feet are on the ground, but you are pulling up most of your body weight. It’s a great substitute if you don’t have a pullup bar. On the other hand, remember that “pullup bars” are available in lots of public places, especially parks and playgrounds. People might look at you funny at first, but you get used to it, for example, if you are using a traditional swing set in a public playground as your pullup bar, they’ve probably never seen anybody do that. So what? When I go to my mother-in-law’s every year for Thanksgiving and/or Christmas, I use a playground down the street from her house, and I’ll typically do a full pyramid to 15 (225 pullups, 450 pushups, 675 abs).

    I’ll be 55 years old in November, by the way, and could not do a single pullup until about age 47, when I started trying HARD, failing, trying again, failing, persisting, then reaching a goal and experiencing the joy that comes with that.

    My goal in the year 2009 was to get to 15 pullups from a dead hang. I blew past that in 2010 and reached 20 in 2011. Last test: 25.

    Thanks again, Brad.

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