Bodyweight Sealfit

100 jumping jacks, 30-push-ups

GI Jane

GI Jane your first official benchmark workout.
100 burpee pulls for time.

400 meter walk, long stretch.

Conduct a burpee underneath either a pull-up
bar or rings, ensure the bar or rings are at least a 8 jump above
your hands. Now conduct a burpee and jump into the pull-up and
pull your chin over or past the bar or rings.

Bodyweight Sealfit

50-knee to chest jumps.

Long Sprints

1-800 meter sprint, 2-400 meter sprints, 4-200
meter sprints, 8-100 meter sprints.

Rest 1:1 - so if it takes 4 min to do 800 m, rest 4 min, if it takes 2 min to do a 400, rest 2 min, etc.

400 meter walk and stretch

Bodyweight Sealfit

50-meters of bear crawl. Hands and feet on the ground, GO!

Annie - Sort of

50-40-30-20-10 of sit-ups after each set do
150-140-130-120-110 of jump ropes.

1-mile jog and stretch.

Bodyweight Sealfit

400 meter jog, 1-round of workout.

Calesthenics

Five rounds of 5-pull-ups, 10-push-ups, 20-situps, 30-squats.

1-mile jog and stretch.

If you cant do pull-ups or have a pull-up bar you can purchase these items from our store.

Bodyweight Sealfit

None, this is a long slow recovery workout you dont
need a warm-up.

Long Slow Recovery

Choose one or two of the following, 2 mile run, 1 mile swim, 2k row, 25-mile bike ride.

walk to the shower

Yesterday was a ball buster, use this workout to
get the kinks out.

Bodyweight Sealfit

5-100 meter sprints, start at 50% and build up each sprint.

Intro to Burpees - Again

21-15-9 burpees with a 200 meter run after each set.

1 mile run

Attack this workout, finish it under 10:00 minutes.

Bodyweight Sealfit

400 run and 50 squats

Intro to Squats

Five rounds of 25 squats and 200 meter runs.

Rest 5 min, then

1 max set of Pushups in 2 min. Just record your time, but put your # of pushups in the notes.

1-mile jog.

This looks a lot like your first workout. Lets see how much better you feel today then you did on day one. As always depth of the squat matters more than the speed. Try and step up the pace of your sprints.

Bodyweight Sealfit

400 meter strict POSE run

3 mi Time Trial

3-mile run

1-mile slow strict POSE run

Lets give the POSE running technique some more practice. While your running switch between the two techniques, yours and POSE.

Bodyweight Sealfit

10-50 meter breath hold sprints.

40 m Sprints

20 x 40 meter sprints
1 min rest between sprints

1-mile run.

Increase the speed of your runs during the warm-up, start slow and build up to full speed. Rest only 1:00 minute between runs.

Bodyweight Sealfit

800 meter jog, 10 or so reps of each

Baby Murph

400 meter run, 50-air squats, 50-pushups, 50-
situps, 50-pullups, 400 meter run.

400 walk, yoga poses, full body stretch.

We are getting you ready for a workout called 'Murph'. Michael Murphy was awarded the Medal of Honor for putting his life in danger to save his teammates. The workout we do in his name is a much longer, harder version of this. Seals get together once a year and do this with our full kit on. The workout named in his honor is as follows:
'Murph' 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run with 45lb vest. This workout separates the crowd. He who can do it under 45:00 minutes is blessed with all the physical abilities god has granted us. Most people will never complete this workout; those that do may never break an hour. All of you will be doing this in less than 50:00 minutes in a few short months.

Bodyweight Sealfit

800 meter jog, 25 deep squats, 25 pull-ups.

Lunges/Situps/Run

Five rounds of 20 lunges, 20 sit-ups and 400
meter runs.

800 meter walk, full body stretch.

Touch your knee on the ground each time. Dont slam it down and dont do wrestler walks. Stand up each and every rep. Sit-ups, touch your shoulder blades and your toes on every rep. Maintain and sustain.

Bodyweight Sealfit

1 set of 10 reps for each of the following, pushups, situps, air squats, lunges, back extensions.

3 mile Time Trial

3-mile timed run

A long leg stretch, spend some quality time on your
hamstrings and calves.

Log your time, you will be surprised at how easy this run is going to become in the future. Hopefully it will be an easy evolution today. We have definitely put a lot of sprint time in, so lets just go for a nice run. A reasonable run time should be 30:00 minutes or under. The more conditioned you get and the more effort your able to put in the faster your times will become. Our goal is a 21:00 minute or less run.

If you noticed you had pain here are some tips.
1. If your shoes are old get new ones, this is the number one reason for leg pain. Shoes are like tires; they wear out, 150 -300 miles per pair.
2. If you felt pain in your Achilles tendons, buy some heel supports. You can find them at Rite Aid for around $5 dollars. They will elevate your heels just enough to decrease the rubbing between your tendon and your heel.
3. If you have knee pain, try putting one wrap of stretchy tape around it. Buy some compression ice wraps from Rite Aid, $15 dollars apiece. Ice your knees with these wraps. If the pain is too great then find a rower and do a 5k row.

Bodyweight Sealfit

25-knee to chest jumps, 50-squats, 50-situps, 800 meter jog.

Trifecta #1

Five rounds of: 10-box jumps, 10-situps, 10-
squats, and a 500 meter row (or 400 meter run).

500 slow row or 400 m slow run,
Yoga plank poses :30 seconds each
1) Regular push-up position,
2) One arm up and forward (r then L),
3) one leg up (r then left),
4) Superman pose (one arm, one leg) alternate. Keep your abs tight.

Your first trifecta workout, this workout is about sustained workload across a broad time domain. It should take you around 30:00 minutes. Do your best to maintain the same pacing throughout all rounds. If you have a stop watch with a lap timer use it. You dont want to use all your energy in the beginning, but you also dont want to save it till the end.

The Yoga poses are a great morning routine. Do the same routine from the elbows as well. It really keeps the core tight, if you have back pain this is a great way to make it go away for a few hours.

Bodyweight Sealfit

25 slow and deep reps of the following, Squats and
pushups. Do a few pull-ups but dont wear yourself out.

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

1-mile walk, full body stretch.

You should be so crushed after this workout that just getting off the ground to do this cool down should be an effort. If it isnt then you held back and didnt give it your full effort. Your goal is 15 rounds. A good experience CrossFitter and SealFit athlete can do 25 rounds. Hardcore athletes are putting in 30 plus rounds. Full range of motion (ROM) is essential. I have seen to many people try and cheat there way through this workout. If you get Five rounds with great range of motion then its better than 10 rounds of crap half ass squats and pushups. Get your hips below your knees and your ass on the ground, Touch your chest and extend your elbows each and every rep. Get your chin over the bar and extend your arms. Attack this workout, rest for no more than 10 seconds at a time. Look in the mirror right now and tell yourself your a bad mofo and attack this workout. DO NOT HOLD BACK!!!!!

Bodyweight Sealfit

50 air squats, 25 knee to chest jumps, front and back, side to side torso bends.

Intro to Box Jumps

Five rounds of 15-box jumps and 15-BF sit-ups.
Use an 18-24' object to jump on. Of course there isnt any rest between rounds. Let the sit-ups become your rest. Learn to breath.

400 meter walk, full stretch.

The box jump is essential to building strong bones and explosive power. If you cant do an 18' jump them simply lower the height to a height you can make. Upon landing on top of the object open your hips and stand completely erect. This isnt football practice; we need to engrain full extension of the hips in your muscle memory. Jump or step down it doesnt matter. Dont do step ups, lower the height, if it means jumping 2" then do it.