Clint Emerson Reveals His US Navy SEAL Training

We get a lot of questions here at SGPT about how to become a Navy SEAL. Everyone goes through the same training at BUD/S, but everyone experiences (and prepares for) it differently.

In this video, Clint Emerson—SEAL Team 6 Member and author of 100 Deadly Skills: Survival Edition: The SEAL Operative’s Guide to Surviving in the Wild and Being Prepared for Any Disaster—reveals how he trained.

Male or female, even if you’re not planning on becoming a SEAL (or joining the military), his awesome tips can still be applied to your daily training.

If you already train in a similar way, leave a comment below and tell us your routines and workouts!

Or you can check out some Navy SEAL-style workouts below:

Navy SEAL Workout #1: Body Armor, AKA “Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Optimal time for this workout is under 40:00 Min. Average Time: 60 Min

Partion: 10 sets of 10 pullups, 20 pushups and 30 squats

If you want to make this more challenging you can do three things:

1) Complete with a weight vest or plate carrier

2) Not partition

3) Complete with a weight vest or plate carrier and not partition.


Navy SEAL Workout #2: Kevin A. Houston

For time

Run 200 meters

Farmers walk with #35 sand bag each hand for 50 meters

10 burpees

10 meters forward and backwards bear crawl

Run 400 meters

Farmers walk 100 meters

20 burpees

20 meter bear crawl forward and backward

Run 600 meter

Farmers Walk 150 meters

30 burpees

30 meter bear crawl f+b

Navy SEAL Workout #3: Axe

800m run

25 8 count bodybuilders

25 4 count flutter kicks

25 dead hang pull-ups*

25 four count leg lifts

25 push ups

25 four count kick-up/kick out

25 air squats

25 hello darlings

25 dead hang pull-ups

25 push ups

800m run

*If you cannot do dead hang pull-ups then do Australian pull-ups.

Advanced athletes wear a weight vest. Do a second round if you are feeling froggy.


QUESTION: Coach McLeod—do you know where I can find a recruiter for the SEALs?

ANSWER: Check out this article—How Do I Find a SEAL Mentor or Recruiter? Also with your local Navy recruiter. He or she will be the best resource for more info.

QUESTION: How do Navy SEALs eat and recover from all the workouts they do? I’ve been working out real hard lately, and I figure with all the training you guys do, you probably have some tips.

ANSWER: This article has good tips and info: 7 Tips for Recovery From Hard Workouts.



SEAL Team SIX Member Reveals How to Escape A Kidnapping

Exclusive SGPT Interview with Clint Emerson

Former Navy SEAL Team 6 Member Mark Owen Gets Down and Dirty at Fire Range

Seal Fit Stack

SGPT Upcoming Events

Personal Online Coaching

Work 1-on-1
with SEAL Grinder's Brad McLeod
To Achieve Your Goals

pic of brad

Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Delivered online, directly to you.

"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.

learn more button