Best Workout to Prepare for Navy SEAL Training

best workout to prepare for Navy SEAL trainingWe get this question once a month. “Coach, what is the best single workout to prepare for Navy SEAL training?”.

Well… if we had to pick one workout it would be hands down —
for time
1 mile run
100 pull ups
200 pushups
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.

Find out how a Navy SEAL trained the second time through BUD/S and Finished

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.

Question: What is a good book to learn more about what goes on at BUDS?

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.


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.

Question: What is the book that was written that tells about Murph and the Navy SEAL mission?

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.

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.

More workouts:
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.

Question: What is another good book that you recommend to get ready for BUDS training?

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.

Related Articles:
Check out the BUD/S Warning Order
Delta Force workout
Top 10 Special Forces Gear and Equipment
Check out this article Special Forces boot review
Special Forces workout
Herschel Walkers workout
Army Ranger workout

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