Last week Bulletproofbodies had the
absolute pleasure of meeting the legend that is David Goggins.
The interviewer started
with:
“How do we all be more like David Goggins?”
David was immediate in
his response.
“Don’t become like me,
be your own Hero!”
David wants us to use this example to achieve more.
He was "built not born" and he states that this ability to endure is within all of us.
David’s book “Can’t
Hurt Me” is amazing, but even better is the Audio book/Podcast.
David and Adam do a spectacular job in this experimental Audio Book that is read by Adam and then elaborated by both Adam and David after each chapter.
There is a challenge
for the reader after every chapter so that you can implement the lessons for yourself and then use the hashtags on social media.
#canthurtme
What makes David
Goggins different from all the rest is his vulnerability.
It is easy to sing
when you are winning, but what if you had David’s upbringing?
This bad-ass MF tells
you what happens to him in a brutally honest and refreshingly authentic way
that could not be less Hollywood if he tried.
David’s Rules:
1.Callus your mind
2.The Accountability Mirror
3.The 40% rule
4.Remove the Governor that limits you
David Goggins is living
proof that more can be achieved through hard work and effort than any of us
ever think possible.
From Navy Seal to Ultra Endurance Athlete. He is the real deal and also one of the most inspirational people the Bulletproofbodies Team have ever met.
A Navy SEALS workout is
different to the goals of a typical fitness or bodybuilding workout. A typical
fitness workout may focus on improving endurance and reducing fat, where as a
bodybuilding workout focuses on the aesthetics of building muscle.
A Navy SEALS workout
needs to deliver so much more than just muscle and endurance. It needs to
deliver strength, speed, flexibility, endurance, power, and mental toughness
and fast rates of recovery.
Power is a key word
here. Navy SEALS are required to deliver short bursts of intense physical
exertion. These short bursts need to be fast and strong. And that is what power
is all about, strength AND speed.
The Navy SEAL also
needs to be able to quickly recovery from these power bursts and become
mentally and physically ready for another burst of activity when required.
3 Elements Of A SEALS
Workout
There are 3 main
factors that a SEALS workout needs to abide by:
1. Portability
SEALS need to be able
to train anywhere and at any time.
Therefore a workout
should require nothing more than the body of the operative himself. No
equipment or weights should be needed.
The workout should also
be able to be completed within a small area of space. Typically no more than
the space required to lie down in.
2. Efficiency
The workout needs to be
quick. Operatives are extremely busy and have a hectic schedule and thus do not
have time to spend hours each day working out.
Ideally the workout
should last between 20-30 minutes.
3. Tactical Relevancy
The workout needs to
improve the key tactical physical skills required. It is not just about
exercising for the sake of it and improving all round general fitness.
A Navy SEAL workout
needs to be specific to the physical requirements of the field: power, speed,
agility, strength, quick recovery, and mental toughness.
Example Navy SEALS
Workout
Below is an example
workout that can be used to build Navy SEAL fitness.
The workout uses simple
bodyweight exercises that I am sure you have already come across.
Instead of doing the
typical 4 sets of 25 reps of each exercise, to make the workout relevant to the
SEALS it is a good idea to perform it like a superset.
This is where you do 25
reps of one exercises, and then go straight onto 25 reps of the next exercise
but without a rest. Continue until you have done all 4 exercises in a row. THEN
rest. And repeat.
E.G: Push-ups x 25 >
Sit-Ups x 25 > Pull-ups x 10 > Squats x 45 > REST > REPEAT
You can try mixing up
this workout with other bodyweight exercises such as dips etc. Also try
increasing the reps and trying to reduce the rest period as you progress.
Navy SEALS Workout
Summary
This page has provided
a simple example of the sort of workout that contributes to Navy SEAL fitness.
The aim is to develop
tactical fitness and not just general fitness.
For maximum intensity,
the exercises should be done quickly, one after the other. The rest period
should only come each time the complete cycle of exercises has been completed.
For more information on
the sort of bodyweight exercises Navy SEALS perform, see the author's related
pages on bodybuilding without weights
[http://musclewithoutweights.com/bodybuilding-without-weights] and chest
exercises without weights [http://musclewithoutweights.com/chest-exercises-without-weights].
A few years ago, I
bought a book about the Navy Seals and how they worked out. I tried to find the
book as a reference for this article, but couldn't find it.
Either way, I've
retained some information from memory that I'd like to share. First of all, there
were four main parts to the Navy Seals program: upper body training, core
training, stretching, and cardio.
For some reason, the
book did not talk about lower body training. Either way, the workouts presented
in the book were very minimalist and 100% bodyweight exercises. I remember in
particular the format of the workouts. The used a pyramid style of training.
For example, lets say
that your workout consisted of pushups and pullups. Here's what the workout
would look like using the pyramid method:
Pullups, 1-2-1 reps
Pushups, 2-4-2 reps
You can either
alternate between the two exercises, or just rest in between each set. The Navy
Seal book actually features 2-3 variations of each variations for each workout.
The core workouts followed a straight set approach. For example, if you were
doing situps and leg raises, the workout would look like:
Situps, 4x25
Leg Raises, 4x25
Naturally, this is not
how the Navy Seals actually train. If they did, then I'd be afraid that the
strength and conditioning programs of out military were not optimal for combat.
However, what this book does is open up people to the idea that they can train
like the military in the comfort of their own homes.
Military Workouts for
Fat Loss
People are marveled at
how incredible well conditioned the military is, despite training with just
their bodyweight. The truth is that the military training program has
transformed over the past few years. They've gone from training primarily with
bodyweight to incorporating a lot of different training methods.
Some military programs
have full gyms were soldiers perform strength workouts similar to bodybuilding
and powerlifting programs. Others focus primarily on Crossfit and Kettlebell
training regimens. But, if you were to enter basic training tomorrow, you'd be
exposed to 100% bodyweight training.
Hence, the base of
military fitness still lies in basic bodyweight movements. The Navy Seal book
focused on pushups, pullups, core training, and swimming as the four
fundamentals of training. I personally feel that all you really need are
pushups, pullups, bodyweight squats, and situps to develop a base level of strength
and fitness.
Military Principles for
Fat Loss
It's not really the
exercises that are special, but it's the principles that the military follows
that gives them such great results. They could probably achieve better results
than you can, even if you had a better workout program at your disposal. The
reason is that they follow two very important principles that can help achieve
success with any goal you may have:
Train Early in the
Morning
Training early in the
morning will jump start your metabolic rate and have you burning fat all day
long. The days I workout first thing in the morning, I feel incredibly hungry
and energetic throughout the day. I'm alert, and ready to get things done.
Training is Mandatory
There are no excuses in
the military. That's why they're so disciplined and they get the results they
get. If you have goals to achieve, there's no way you'll achieve them if you
don't actually do your workouts. Start today by getting rid of all the
distractions and excuses you might have.
Military Cardio for Fat
Loss
We've discussed
workouts, exercises, and principles. Now we get to the fun part - cardio.
Actually, to most people cardio is not fun. Especially me. When you look at
traditional military workouts they do a lot of running, and a lot of swimming.
They also do a lot of circuit training and obstacle course training.
They pretty much do
cardio everyday and all day. They're always on the move. So what can you learn
from them? Well, one of the biggest aspects to their is that they are in a
large group. You don't need to start some workout club, but running, swimming,
or biking with a friend will help you get your extra cardio in.
When I was in Karate, I
performed my best when I was fighting or competing against someone who was able
to push me hard. My friend Dominic and I were of equal strengths and
techniques. So when we fought, there was war. But it was fun, and we both
burned off a ton of calories during the workout.
Putting it All
Together: Military Style Workouts you can Do at Home
Well, if your goal is
to get started with some basic military training, then you should take the
following steps:
Stick to the basics:
pushups, pullups, situps, and squats.
Get a friend to workout
with. Make sure you push each other.
Train first thing in
the morning.
Make sure you train on
a consistent schedule. Don't let yourself make any excuses.
Find a fun activity to
perform. This is the best cardio.
The last step is to
actually get yourself a very basic bodyweight program you can do at home. My suggest
is the Average Joe Fitness Program. For more information on this amazing
manual, check out my site, WorkoutWithoutWeights.Net
[http://workoutwithoutweights.net/]
You have permission to
publish this article in your web sites, ezines or electronic publication, as
long as the piece is used in its entirety including the resource box, all
hyperlinks (HTML clickable) and references and copyright info.
“Murph” is the classic Military Style CrossFit
workout known as a Hero WOD.
Hero WOD’s are made by CrossFit to honour the
men and women that have fallen in the line of duty.
“These men were fathers, husbands and sons.
They were brothers to their fellow SEALs. They were also CrossFitters. In their
actions, these men embodied the values and spirit of true heroes, and to
immortalize their courage, bravery and self-sacrifice, the CrossFit Hero
workouts were created.”
Russel Berger, CrossFit.
This one is specifically to honour Navy
Lieutenant Michael Murphy, who was killed in action in Afghanistan on June
28th, 2005.
Murph
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor
On June 28, 2005, Lt. Murphy was the
officer-in-charge of a four-man SEAL element in support of Operation Red Wing
tasked with finding key anti-coalition militia commander near Asadabad,
Afghanistan. Shortly after inserting into the objective area, the SEALs were
spotted by three goat herders who were initially detained and then released. It
is believed the goat herders immediately reported the SEALs’ presence to
Taliban fighters.
A fierce gun battle ensued on the steep face
of the mountain between the SEALs and a much larger enemy force. Despite the
intensity of the firefight and suffering grave gunshot wounds himself, Murphy
is credited with risking his own life to save the lives of his teammates.
Murphy, intent on making contact with headquarters, but realizing this would be
impossible in the extreme terrain where they were fighting, unhesitatingly and
with complete disregard for his own life moved into the open, where he could
gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain
rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him
of cover and made him a target for the enemy.
While continuing to be fired upon, Murphy made contact with the SOF
Quick Reaction Force at Bagram Air Base and requested assistance. He calmly
provided his unit’s location and the size of the enemy force while requesting
immediate support for his team. At one point, he was shot in the back causing
him to drop the transmitter. Murphy picked it back up, completed the call and
continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his
cover position with his men and continued the battle.
As a result of Murphy’s call, an MH-47 Chinook
helicopter, with eight additional SEALs and eight Army Night Stalkers aboard,
was sent in as part of the QRF to extract the four embattled SEALs. As the
Chinook drew nearer to the fight, a rocket-propelled grenade hit the
helicopter, causing it to crash and killing all 16 men aboard.
On the ground and nearly out of ammunition,
the four SEALs, continued to fight. By
the end of a two-hour gunfight that careened through the hills and over cliffs,
Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd
Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also
dead. The fourth SEAL, Hospital Corpsman
2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a
rocket-propelled grenade and knocked unconscious. Though severely wounded, the
fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly
a day; after which local nationals came to his aide, carrying him to a nearby
village where they kept him for three more days. Luttrell was rescued by U.S.
Forces on July 2, 2005.
By his undaunted courage, intrepid fighting
spirit and inspirational devotion to his men in the face of certain death, Lt.
Murphy was able to relay the position of his unit, an act that ultimately led
to the rescue of Luttrell and the recovery of the remains of the three who were
killed in the battle.
Murph Foundation “Biography”
The ’MURPH’ is more than just a workout, it is
a tradition that helps push us, humble us, and dedicate a bit of pain and sweat
to honour a man who gave everything he had.
