The Assessment
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SEALs getting it done in tough conditions
I am certainly not a Navy SEAL. I have never been one and unfortunately, I think I am too old to ever become one now. I have had the very good fortune to train with some of the Team Guys in SealFit Kokoro, my SealFit Level 1 certification, my Goruck Selection and a few other times. Each time, I have learned alot and developed a deeper respect for these individuals. I will also say that I have had the good fortune to train with other Special Operators such as Rangers, Green Berets, MARSOC, Marines and others. All of these guys have my ultimate respect. They are highly trained, physically extraordinary, operate with extreme discipline and are always seeking excellence. I have simply had more exposure to the SEALs through my reading and through SEALFIT. All special operators are extraordinary and many have minimum standards that far exceed anything I am about to write about. The assessment I am going to describe would be the absolute bare minimum that someone would have to have to show up to training and if you were barely meeting these standards, you better be ready for some serious pain. The guys who make it far exceed most of the standards listed.
I am a 48 year old guy who has never been in the military. I train regularly and use these standards to test myself and stay in relatively good condition. With that being said, here is the Assessment.
SealFit has an Assessment which provides standards that we can strive for to excel at any task in air, land or water. The standards are aggressive and paint a picture of a very fit person who would be extremely capable.
Navy Seal, Josh Bridges is among the fittest humans on Earth
The real SEALs will far exceed these standards in most categories. For those of us who are not SEALs, will never be a SEAL but respect the dedication, durability, and overall athletic standards to which these people are held (this describes me), this assessment provides some excellent goals to strive for.
When completing this assessment, it requires planning and training. It is certainly not something that I can do in a day. Rather, I plan on fully completing the full Assessment by the end of September. Even this is fairly aggressive with my travel schedule, however, I have invited my friends to do it with me.
The Assessment calls for max efforts in the major lifts to determine Functional Strength or the ability to do hard, heavy work (BW=bodyweight. 1.0=1x bodyweight, 1.5=1.5xbodyweight etc...)
Front Squat Men 1.5BW / Women 1.0BW
Deadlift Men 2.0BW / Women 1.5BW
Press Men 1.0BW / Women .75BW
Bench Press Men 1.5BW / Women 1.0BW
Squat Clean Men 1.25BW / Women 1.0BW
Clean & JerkMen 1.0BW / Women .75BW
then it tests Strength Stamina: Overcoming resistance repetitively with efficiency over time
BW Squat > 120 in 2 minutes All the way down on every rep
BW Push-up > 100 in 2 minutes Full range of motion
BW Pull-up > 20 in 2 minutes Full ROM / Kipping allowed
BW Sit-up > 100 in 2 minutes Full ROM / Abmat allowed
The next section is Functional Endurance: Developing functional LSD competencies in the water, air and land
Run 1.5 Miles in 9:00 minutes
Run 3.0 Miles in 20:00 minutes
Run 6.0 Miles in 45:00 minutes
Run 14 miles to completion
Ruck 26 Miles with 40# Ruck
Swim 500 Meters in 8:00 minutes
Swim 1 Mile in 35:00 minutes
Row 2,000 Meters in 7:45 minutes
Row 5,000 Meters in 20:00 minutes
And finally, they test Power and Speed: Overcoming resistance explosively
Row 500 Meters for time Target 1:30
Thrusters Max in 1 Minute (95#M/65#W) Target 30
Box Jumps Max in 1 Minute (20" box) Target 45
Run 400 Meters for time Target 1.25
Burpees Max in 1 Minute Target 15
Most of these can be completed during normal morning workouts, but things like the swims, 26 mile ruck, 14 mile run will have to be done on a Saturday or Sunday. I fully expect that we may try some of these more than once, but I have set the end of Sept as the date that it will all be complete.
I have sent an email to my group of regulars, but if you are reading this and want to complete this with us, shoot me an email at Permitfly4@aol.com and I can send you an Excel or Numbers file that will populate the goals based upon your bodyweight.
Here is my previous post on the Assessment
