Well… if we had to pick one workout it would be hands down —
1 mile run
100 pull ups
300 air squats
1 mile run
wear weight vest
or body armor if you have it.
can be portioned into 20 rounds of 5 pull ups, 10 pushups, 15 air squats.
You can also use this workout for SEALFIT Kokoro or the GoRuck Challenge.
This was Murph’s favorite workout and he did it several times a week.
The beauty of this workout is not matter how good a shape your in you can cut it into 1/3s or 1/2s or go full enchilada straight through with a 20 lb ruck sack.
Murph Tip #1
Go easy on your first effort. Don’t try to eat the whole hog in one sitting.
We like the book Breaking BUD/S: How Regular Guys Can Become Navy SEALs as it gives a good depiction of what goes on at BUDS and how to prepare.
I had a guy the other day email me and had washed out of BUDS and he said “I didn’t know that they (the Instructors) were going to do that?!?
It is good to try and be prepared but your still going to get your nuts kicked in.
Murph Tip #2
Hydrate before and during the event. Since you will be doing so many pull ups with a weight your chances of rhabdo are increased if you are dehydrated, out of shape and have a lot of muscle mass. Pay attention to your body.
Check out the book Lone Survivor as it tells the story of Murph and Marcus Luttrell being the lone survivor.
This book is a favorite of mine and I have a copy of it put on my sons book shelf. It should be required reading in all schools as it is an epic human survival story.
Navy SEAL training mile run progression
Murph Tip #3
Workout with a buddy. This workout can be very hard mentally and you will need a buddy to help you along the journey.
BUDS candidates wear Bates 922 bootsS for training.
These are all around good boots that you can train in or do an event like GoRuck or Kokoro.
We have seen guys and gals use these to wear to the gym for all around workouts too.
Navy SEAL training how to do pull ups for BUDS training
Murph Tip #4
Write the time you want to beat in chalk on the floor of the gym. Look at it every few minutes as this will keep you accountable and help push you towards your goal of improving.
run long distance in sand
obstacle course workouts at the playground
ruck march with weight long distance
carry a sand bag on shoulder long distance
drag a weighted sled long distance
bike long distance
Special Forces swim workouts
knock all of those out and then come back and email us for more workouts.
We also like the book The Finishing School: Earning the Navy SEAL Trident.
It was written by Dick Couch and is a good example of what to expect when training in Coronado.
Check out the BUD/S Warning Order
Check out this article on Delta Force workout
Check out this article Top 10 Special Forces Gear and Equipment
Check out this article Special Forces boot review
Check out this article Special Forces workout
Check out this article – Herschel Walkers workout
Check out this article – Army Ranger workout
SEAL Team Six workout