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(800) 675-TOUGH

SEAL FIT

 
 
Warm Up:  Sand Bag drills – 10 minutes
 
Strength:  Work to 1 RM Push Press (PP)
 
Stamina:  Chipper:  15 PP, Row 2,000, 400 M walking lunge

Work Capacity:  AFAP with good form, and 20# vest:

  • Run 1 mile
  • 75  Pull-ups
  • 100 Push-ups
  • 125 Sit-ups
  • 150 Squats
  • Run 1 mile

Durability:  Yoga or Active stretch 10 minutes

Notes:  Equipment:  KB or DB. Oly set, Rower, Pull-up bar.  This is a lot of load so feel free to break the WOD up into two segments. 

Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun.  — Mark Divine, Head Coach

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you…

Facebook.com/SEALFIT       NavySEALs.com        YouTube

79 Responses to SEAL FIT

  • Justin A in Nor Cal says:

    I thought the radio interview was really good. Thanks for the link.

  • jd82 says:

    Great interview Mark! I like how you immediately asserted that SEALFit trains functionally, no bicep curls!

  • MoleMan says:

    Great radio interview. The breath control portion was really interesting, going to try it on Sunday..Got a 15 mile training run.

  • Simmons99 says:

    I make my woman do this too. She hates me for it.
    Scaling as needed for safety reasons. Ha Ha

  • myth says:

    Jon-thats awesome! now we know for sure there’s at least 2 women in the world who do sealfit, lol

    kevin- sealfit style is UN-partitioned:)

  • Kevin H says:

    Is this like Angie, finish all of one before hitting the other or can you circuit? Thanks.

  • Rodman leas says:

    Did the pu challenge in 2:35 to hear 39mins is amazing this was my first week of seal fit and the mental side of this is beutiful thank you mark for giving away these work outs free also this murph variation is great can’t wait to see what you guys do this in

  • Mike says:

    Cant wait to hit this up in the AM, we’re im deployed i dont have access to free weights or anything type of gym…just brought my TRX and ruck, so i have to make adjustments where i can…but this goes hard!

  • soulja boy says:

    this right here..is my..swag…..

  • Patrick says:

    is the Chipper just 1 round?

  • Mark Divine says:

    Push press at 90% max. Chipper is always 1 round. We did pushup challenge yesterday at HQ. I got 39 minutes…not too bad for an old frog. Dan M did 39:20. Chris, Rock and Chester the Molester need to post times. Chris and Chad are gonna pay the man if they did not beat me (I had to bail early)
    –Coach Mark

  • rich (aka put up) says:

    Mark- I really enjoyed your interview. Seeing as I am 25 yrs old and a former competitive swimmer myself, I enjoyed hearing your success story (my alarm also goes off at 5am so i can complete the sealfit workout before going to work). If you bring sealfit to DC within the next year, lets try to get together for a workout– we call also call Trey.

  • ciralli says:

    That was an awesome interview. I can’t say enough how SEALfit has helped me in my quest for my brass ring. Developing mental toughness, every day getting up after you get knocked down whether from a workout or when an obstacle appears. rise and rise again, until lambs become lions. Keep on breaking barriers everyone…

  • TreyFischer says:

    just listened to the radio interview, I hope Mark does bring SEALfit to DC that would be great!

  • Deadly Nedly says:

    that’s what we normally use here anyways.. powerlifting literature uses 92.5% if i remember correctly.

  • Deadly Nedly says:

    it’ll be at your calculated 3 rep max, so that’s 85%.

  • Jon Burns says:

    My girl is also a sealfitter btw you are not unique! haha…headed to either Afghan or Sf selection soon. Hopin my unit lets me fulfill my dream and try to go to selection anyway sealfit will ensure me success. This program kicks ass. I cannot find the interview for the life of me.

  • James Farley says:

    Just did the 1000 push up challenge today. It was pretty rough. My friend and I completed it in 97 minutes. Not the best time but we tried to keep proper form throughout. We were a little reserved in the beginning which in the end costed us a lot of time.

    Cant wait to do this workout. We’re on a different schedule now though because of the challenge.

  • myth says:

    hey thats my gf’s car! honey I told you we’d be famous one day! [hillbilly accent]

    seriously though, she’s the only female sealfitter that I know of, and I’m so proud of her! :)

  • MV2010 says:

    I am blind. Found it.

    Keep rockin’, fellas!

  • Scourge07 (aka Colin M.) says:

    Ah, so it looks like I’m doing it tomorrow instead. XD

    Good luck guys!

  • MV2010 says:

    Hopefully someone will tell me I’m just totally skipping over it, but did you take the Archives section away from the site?

  • Dash says:

    @JCUSMC im going to go with 85-90% probably since thats the usual percentage we use.

    Looks like a fun one itll be good to hit this after getting back from vacation

  • JCUSMC says:

    Wonder how much weight we should use for the 15PP….thinking 85% since that’s been the going trend, any suggestions?

  • myth says:

    you guys realize that pic is a honda “fit”, right?

  • Scourge07 (aka Colin M.) says:

    Wow, didn’t notice this one until today. I think I might hit this one up Saturday. Can’t wait to listen to the radio interview when I’m home from work!

  • myth says:

    you guys realize that pic is a honda “fit”, right?

  • Scourge07 (aka Colin M.) says:

    Wow, didn’t notice this one until today. I think I might hit this one up Saturday. Can’t wait to l

  • JCUSMC says:

    Wonder how much weight we should use for the 15PP….thinking 85% since that’s been the going trend,

  • Dash says:

    @JCUSMC im going to go with 85-90% probably since thats the usual percentage we use.

    Looks like

  • MV2010 says:

    Hopefully someone will tell me I’m just totally skipping over it, but did you take the Archives sect

  • MV2010 says:

    I am blind. Found it.

    Keep rockin’, fellas!

  • Scourge07 (aka Colin M.) says:

    Ah, so it looks like I’m doing it tomorrow instead. XD

    Good luck guys!

  • myth says:

    hey thats my gf’s car! honey I told you we’d be famous one day! [hillbilly accent]

    seriously thou

  • James Farley says:

    Just did the 1000 push up challenge today. It was pretty rough. My friend and I completed it in 97 m

  • Jon Burns says:

    My girl is also a sealfitter btw you are not unique! haha…headed to either Afghan or Sf selection

  • Deadly Nedly says:

    it’ll be at your calculated 3 rep max, so that’s 85%.

  • Deadly Nedly says:

    that’s what we normally use here anyways.. powerlifting literature uses 92.5% if i remember correctl

  • TreyFischer says:

    just listened to the radio interview, I hope Mark does bring SEALfit to DC that would be great!

  • ciralli says:

    That was an awesome interview. I can’t say enough how SEALfit has helped me in my quest for my brass

  • rich (aka put up) says:

    Mark- I really enjoyed your interview. Seeing as I am 25 yrs old and a former competitive swimmer m

  • Patrick says:

    is the Chipper just 1 round?

  • Mark Divine says:

    Push press at 90% max. Chipper is always 1 round. We did pushup challenge yesterday at HQ. I got

  • soulja boy says:

    this right here..is my..swag…..

  • Mike says:

    Cant wait to hit this up in the AM, we’re im deployed i dont have access to free weights or anything

  • Rodman leas says:

    Did the pu challenge in 2:35 to hear 39mins is amazing this was my first week of seal fit and the me

  • Kevin H says:

    Is this like Angie, finish all of one before hitting the other or can you circuit? Thanks.

  • myth says:

    Jon-thats awesome! now we know for sure there’s at least 2 women in the world who do sealfit, lol

  • Simmons99 says:

    I make my woman do this too. She hates me for it.
    Scaling as needed for safety reasons. Ha Ha

  • MoleMan says:

    Great radio interview. The breath control portion was really interesting, going to try it on Sunday.

  • jd82 says:

    Great interview Mark! I like how you immediately asserted that SEALFit trains functionally, no bice

  • Justin A in Nor Cal says:

    I thought the radio interview was really good. Thanks for the link.

  • Butterfly says:

    Fell out of bed feenilg down. This has brightened my day!

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