Navy SEAL training features a 24-week program divided into three phases, each designed to evaluate and develop leadership, teamwork, conditioning, and stamina. (1)
Dr. Mike Israetel of Renaissance Periodization took the Navy SEAL physical fitness test under the guidance of Vernon, a tactical strength and conditioning coach, and DJ Shipley, a retired Navy SEAL Team Six operator. Vernon explained that the test events are structured around three performance tiers with escalating difficulty levels.
Navy SEAL Test Routines
- Event One — Broad Jump
- Event Two — Trap Bar Deadlift
- Event Three — Pull-Up
- Event Four — Farmer’s Carry
- Event Five — Bench Press
- Event Six — Plank
- Event Seven — Runs
The first tier sets the minimum standard, representing the baseline for SWAT or military personnel to sustain their required capabilities. The second tier, the “Elite” level, demands higher power, endurance, and control thresholds. The final tier, “Be A Pro,” is reserved for world-class individuals operating at the edge of human potential.
Event One — Broad Jump
Israetel started Navy SEAL training with broad jumps, which build horizontal power and acceleration through proper shin angles. The training incorporates sprinting, dynamic movement around a space, and mobility.
Emphasis is placed on landing mechanics — effectively engaging the hips, maintaining balance through the feet, and preserving the foot’s natural arch during impact.
It’s a good expression of power that anyone can do.
Israetel attempted a series of jumps but struggled to nail the landing, making it difficult to measure his jump distance accurately. Meanwhile, DJ Shipley jumped 94, reaching the ‘Be A Pro’ level. Eventually, Israetel hit a 59 to meet the minimum standard.
Event Two — Trap Bar Deadlift
This event aims to perform five repetitions using a weight equivalent to at least 1.5 times the participant’s body weight.
‘Elite’ is 1.75 times our body weight for five reps. ‘Be A Pro’ is two times our body weight for five reps.
DJ Shipley achieved ‘Be A Pro’ status. Israetel lifted 1.5 times his body weight.
Event Three — Pull-Up
The next challenge was pull-ups, with a minimum requirement of 10 reps. The bar is set figuratively higher for the ‘Elite’ and ‘Be A Pro’ levels, which demand 15 and 20 reps, respectively.
To meet the standard, each pull-up must bring the eyes above the bar, followed by a full descent to the bottom. DJ Shipley completed 22 reps. Israetel hit the minimum 10 reps.
Event Four — Farmers Carry
The farmer’s carry is a strength exercise where participants transport a set weight over a specific distance. The minimum standard for the challenge is carrying 175% of one’s body weight for 175 feet.
In ‘Elite’ and ‘Be A Pro’ levels, participants must carry 225% and 250% of their body weight, respectively. Israetel met the minimum distance requirement, while Shipley carried his weight past the 250% mark.
Event Five — Bench Press
The next challenge was the bench press, with a baseline requirement of 10 reps at one’s body weight. For the ‘Elite’ and ‘Be A Pro’ levels, the bar is set at 15 and 20 reps, respectively. DJ Shipley bench pressed his 220-pound body weight for 22 reps. Israetel managed only two reps.
Event Six — Plank
Israetel and Shipley began their planks to meet the minimum requirement of two minutes. For higher-level achievements, the targets range from two minutes and 30 seconds to three minutes. Israetel completed the plank in exactly two minutes. Shipley pushed through the full three minutes.
Event Seven — Runs
Israetel and Shipley faced an 800-meter run to complete their Navy SEAL training. Despite an injured calf, Shipley finished in two minutes and 42 seconds. Israetel, pacing himself, crosses the finish line at five minutes and 30 seconds.
Final Scores
| Events | Dr. Mike Israetel | DJ Shipley |
| Broad Jump | Standard | Be A Pro |
| Trap Bar Deadlift | Standard | Be A Pro |
| Pull-Up | Standard | Be A Pro |
| Farmers Carry | Standard | Be A Pro |
| Bench Press | Failed | Be A Pro |
| Plank | Standard | Be A Pro |
| Runs | Failed | Be A Pro |
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Reference
- Ledford, A., Luning, C. R., Dixon, D. P., Miles, P., & Lynch, S. M. (2024). The role of mindfulness and resilience in Navy SEAL training. Military psychology : the official journal of the Division of Military Psychology, American Psychological Association, 36(3), 286–300. https://doi.org/10.1080/08995605.2022.2062973
Featured image: @drmikeisraetel on Instagram
