Could You Be Navy SEAL Fit?

                   

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].

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Could you do "Murph" all day?

                        

“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.

For more information check out the link below:

https://themurphchallenge.com/pages/about-the-event

Navy Lieutenant Michael Murphy, the Bulletproofbodies Team salute you.

Video: https://www.youtube.com/user/CrossFitHQ