I Tried The Navy SEAL Fitness Test
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00:22 Challenge accepted.
00:23 Austin, it's so nice to finally meet you.
00:28 I'm such a big fan of your work on YouTube.
00:30 You have put so many people through the ringer
00:33 at the Battle Bunker, so I know you are the perfect person
00:36 to put me to hell and back today.
00:37 - Today we're gonna be conducting
00:39 the physical screening test,
00:40 which is the very basic exam that you must pass
00:43 to become a Navy SEAL.
00:44 I'm not a Navy SEAL, I'm not an Army Ranger.
00:46 I did seven years in the Navy as a Navy Master at Arms.
00:49 I've conducted this test multiple times in the Navy
00:51 as well as in my spare time with US Marines
00:54 and Air Force members,
00:56 and I'm excited to get to do it with you today.
00:58 So the physical screening test
00:59 consists of five different events.
01:01 You have the swim, you have the push-ups,
01:02 the sit-ups, the pull-ups, and the mile and a half run.
01:04 Right now, we are at the pool.
01:06 We're gonna be conducting a 500-yard swim.
01:08 The score you have to pass by is 12 minutes and 30.
01:11 We have some people that are here to assist
01:13 as well as do the test beside you.
01:15 We have Jack, he's active duty in the Navy,
01:17 and we also have Marcus, he's an Olympic swimmer.
01:19 Set a few world records,
01:20 and he has a very extensive swimming portfolio.
01:23 Marcus!
01:23 Marcus!
01:25 He's in the zone.
01:27 (laughing)
01:29 The 500-yard swim requires you to use
01:31 either the breaststroke or the combat sidestroke.
01:35 So Marcus, the Olympic swimmer,
01:36 quickly taught me the combat sidestroke
01:38 just moments before we began the test.
01:40 - Okay, Michelle, your time to beat
01:43 is 12 minutes and 30 seconds.
01:45 I want you to shoot for a little better than that.
01:46 So on my command to go, you guys are gonna proceed.
01:49 500 yards, 10 laps.
01:51 Three, two, one, go.
01:53 They're off.
01:56 Good cruise.
01:57 Marcus is in the water beside them both,
02:00 providing safety and making sure they're okay in the water.
02:02 So Michelle is halfway into her lap.
02:05 I notice she's pulling about nine or 10 strokes
02:07 across the pool.
02:08 This is expending a greater amount of energy.
02:10 I want her to shoot for about four to six.
02:13 Jack finishes his first lap.
02:15 Michelle finishes her first lap.
02:16 Grab a breath, hit the pool again.
02:18 There you go.
02:19 She's looking good.
02:19 The main thing that we're looking for
02:22 is good, consistent movement.
02:24 Slower movement, Michelle.
02:25 Control that heart rate.
02:27 So as you can tell,
02:28 she's coming out of the water a little bit sooner,
02:30 which means her heart is racing
02:32 and she's feeling for that oxygen a little more.
02:35 Jack just trailing behind.
02:37 Two more laps.
02:38 The first time I took this test
02:39 when I had the proctors watching me
02:41 and everybody was screaming,
02:42 like a little bit of mental blockage for me around the pool.
02:45 It was bad.
02:46 It was bad.
02:47 12.27.
02:47 There you go, last lap.
02:48 Here we go.
02:51 Come on, Michelle.
02:51 Finish strong, finish strong.
02:53 Keep the stroke, finish it out.
02:55 Stop.
02:56 Time.
02:57 11 minutes, 10 seconds.
02:59 Congratulations.
03:00 - Did I make it?
03:00 - You did make it.
03:01 That was good.
03:03 Good job.
03:05 - Oh my gosh.
03:06 I passed the first event.
03:08 I'm so happy.
03:09 I didn't think I was going to pass anything today,
03:11 especially the swimming.
03:13 Y'all know in the lifeguarding video,
03:14 I failed all of the tests.
03:16 So I have 10 minutes to transition, change, get dry
03:18 before it's time for the pushups, pull-ups, sit-ups,
03:22 and then the 1.5 mile run.
03:24 Okay, Michelle, we're doing event number two,
03:26 which is the pushups.
03:27 You have two minutes.
03:27 You have to attain a minimum of 50 pushups.
03:31 I was very impressed about your swim,
03:33 but as you progress through the test,
03:35 these taxing evolutions build up on you.
03:37 And the way the pushup is performed,
03:39 you will start out in the up position,
03:41 come down a little past 90, back up, that's one.
03:44 So if you start going like this, I can't count them.
03:47 - 'Cause it's not 90.
03:48 - Correct.
03:49 Three, two, one, up.
03:51 Proceed.
03:53 All right, start at her time.
03:54 She's doing really well.
03:56 It's okay, focus on your breathing.
03:58 Doing great.
03:59 16, 17, 18, 19, 20.
04:04 There we go, Michelle.
04:06 Again, rest in the up position.
04:07 Be sure to take those deep breaths.
04:08 Use your oxygen.
04:10 29, 30.
04:13 You're at 49 seconds.
04:14 Doing great.
04:15 37, 38, a little lower.
04:17 39, 40.
04:21 Come on, you have 50 seconds left.
04:24 44.
04:25 - Girl.
04:26 - 45, five more.
04:28 Come on, you got it.
04:29 46, 47, go a little lower.
04:32 47, focus on three good ones.
04:35 48, there we go.
04:37 20 seconds left.
04:38 49, come on, Michelle, you got it.
04:41 One more for the minimum.
04:43 50, come on, 52.
04:47 Two more, one.
04:48 Eight seconds left.
04:50 Two, three seconds left.
04:53 53.
04:58 I'm gonna say 52 'cause you didn't lock the top one out.
05:01 - No.
05:02 - What?
05:03 - What happened in the FBI test too?
05:05 - You did get 52 reps.
05:06 You exceeded the minimum.
05:07 - Yes!
05:09 I passed, I'll take it.
05:11 Ow.
05:12 - Good job, that was great.
05:13 Next event is we're gonna hang you upside down by your legs
05:15 and we're gonna hit you with a stick.
05:16 - What?
05:17 I mean, I wouldn't believe that
05:19 because Navy SEALs are that badass.
05:21 - So the third event is sit-ups.
05:23 Now, I'm gonna demonstrate how to do a proper sit-up,
05:24 but remember, we have two minutes for you to do at least 50.
05:28 The sit-up is conducted like this.
05:29 So do me a favor and hold my feet, please.
05:32 Thumbs will be on your clavicle
05:34 and your hands will rest on your shoulders.
05:36 You're gonna come down.
05:37 Every rep, your shoulder blades will touch the deck
05:39 and you're gonna come up at least between three inches
05:43 or on the top of your knees.
05:44 So you have the top of your knee down to three inches
05:46 to touch.
05:47 - Oh, wow, that's really specific.
05:48 - Yeah, so I just come up,
05:50 touch the top of the knee and be safe every time.
05:52 - Okay.
05:52 - Okay, on my command to go, you're gonna proceed.
05:53 Three, two, one, go.
05:56 One, two, here we go.
05:59 Three, four.
06:00 Her breathing's good.
06:03 18, 19, 20, 21.
06:08 No rest yet, that's good.
06:09 26, don't be afraid to rest if you need to.
06:12 29, 30.
06:14 Minute 10.
06:15 45, 46.
06:18 Here we go.
06:19 47, 48, 49.
06:22 Shoulder blades touching.
06:24 50, good job, 50 reps.
06:26 51, four, kicking it into overdrive.
06:28 65, 66, come on.
06:30 72, five seconds left.
06:32 73, stop.
06:34 That was good, good job.
06:35 73 reps.
06:36 - Thank you.
06:37 - Now we're moving on to the pull-ups.
06:39 I'm excited about these. - Oh, no.
06:40 - You have to hit a minimum of 10
06:42 in order to pass the qualification standards for the PST.
06:45 So I'm gonna show you how a proper pull-up is done.
06:48 A lot of people ask, is this okay?
06:49 No, this is a chin-up.
06:51 This is not a pull-up.
06:52 Overhand is a proper pull-up.
06:54 So overhand, you can grip like this,
06:56 you can grip as wide or narrow as you want to.
06:58 Come down, lock out, come up,
07:01 chin above bar, back down again.
07:04 - And no kipping.
07:05 - No kipping.
07:05 - So it has to be-- - Strict.
07:07 Using the biceps and the lats and forearms.
07:08 - This is the one I'm nervous about, Austin.
07:10 - This one gets a lot of people.
07:12 Go.
07:14 Good, one.
07:15 There we go.
07:18 Two, looking great.
07:19 Three, good, see how she's keeping her core tight
07:23 and her back tight.
07:25 Come on, Michelle, you got it.
07:27 Four, you're kipping, don't kip again.
07:29 Strict, you got it, you got it.
07:35 Come on, come on.
07:44 Come on.
07:45 - Oh my God.
07:46 I think that was it, oh my gosh.
07:48 - It's okay, it happens.
07:49 - I even got four.
07:50 - Yeah, yeah, so four reps did not qualify you
07:52 for the Navy SEAL standards.
07:55 It's not like you're doing this fresh too.
07:56 You just did the swim, you expired the lats in the pool.
07:59 And strict pull-ups are another beast.
08:01 It's so easy just to put a little motion in your body
08:04 and get up, but as soon as you take all the movement
08:06 out of it, go straight down, straight--
08:08 - Oh my God, it's so much harder.
08:09 - All the way up, it's a completely different beast.
08:12 Okay, Michelle, last event.
08:14 We have a mile and a half run, 5.8 laps.
08:16 Yes ma'am, last event.
08:18 Yes, a few deep breaths, let me know when you're ready.
08:20 - This one feels stressful to me
08:22 because I feel like a lot of people on my channel
08:25 know me from running the marathons.
08:27 They're probably like, oh, this is so easy,
08:28 but I haven't been running for the past year.
08:30 - You don't know when you have peaked as an athlete,
08:33 so you always need to be giving it 100%.
08:35 On my count of man to go, you're gonna see.
08:37 Three, two, one, go.
08:40 She's off, looking great, form's great.
08:42 She's going pretty quick so far.
08:44 I want her to conserve a little bit of energy.
08:47 Come on, Michelle, you got it.
08:51 One minute, 28 seconds, one sixth of the way there.
08:55 Good pacing, good pacing.
08:56 Your mind is the biggest thing that you're challenging
08:58 on the run, your body can easily handle it.
09:00 She's coming around, this is gonna be finishing
09:02 her second lap.
09:03 Come on, Michelle!
09:04 Doing great.
09:06 Working up a little sweat, you're at three minutes
09:07 and 31 seconds, finishing up second lap.
09:10 You're a third of the way there.
09:12 Putting some work behind you.
09:13 The good thing is after she finishes her third lap,
09:15 she'll only have three more laps to go.
09:17 In my mind, that's when it gets a little bit easier
09:19 mentally, when I see the finish line.
09:21 Almost halfway there, five minutes, 27 seconds.
09:25 Right now, she's falling just a tad short of the cutoff,
09:28 so I'm gonna hop in the last two laps and try to pace her.
09:30 If she can keep up with me, hopefully we can bring her
09:32 to a 10 minute and 30 or 29 pace for a mile and a half.
09:35 We're in the home stretch, last lap.
09:37 One minute to finish.
09:39 Come on, let's push it.
09:40 This is where it counts.
09:42 That's it.
09:48 (Michelle groans)
09:54 All right, Michelle.
09:55 11 minutes, 20 seconds.
09:57 Didn't quite get there, the cutoff was 10 minutes
10:00 and 30 seconds, but you still finished.
10:03 - I'm a little frustrated 'cause I feel like
10:04 I could've done it.
10:05 - A lot of people drop out at the swim,
10:07 or a lot of people drop out at the run.
10:09 You didn't, you stuck it through
10:10 and you completed the evolutions.
10:12 - I can't believe I ran a marathon at a faster pace
10:16 than what I just ran a mile and a half in.
10:19 It's just hard not being able to...
10:22 (Michelle sighs)
10:28 Do what I used to.
10:32 Hello!
10:36 Let me put my video face on.
10:37 (Michelle laughs)
10:40 I'm just kidding.
10:41 - So, Austin, I wanted to call you
10:42 because I've been feeling a bit like
10:45 I can do better than what we got.
10:47 - Okay.
10:48 - Do you think, with a couple weeks of training,
10:50 that I would be able to pass the test fully?
10:54 - If you've given a good four to five, maybe six weeks,
10:59 and you are training towards it every day
11:01 and you set your goals high,
11:02 you can definitely pass it, for sure,
11:04 without a doubt in my mind.
11:06 - What would a training plan like that look like?
11:08 'Cause I exercise and weight lift
11:10 five times a week right now.
11:12 - You continue your normal training,
11:13 just put in different variations of the run
11:15 and pull-ups in your weekly schedule
11:17 is gonna do the trick.
11:18 Three, two, one, go.
11:21 - Do you think it's worth it, like genuinely?
11:23 There's a world where I do all of the training
11:26 and then I still fail it.
11:27 - There's always a possibility,
11:29 but people wouldn't look up to you for this type of stuff
11:31 if you just did easy stuff, you know?
11:33 Don't think about failure.
11:34 Think about completing the mission, success.
11:37 - Guys, I just finished my workout for today
11:38 and for the first time in my life,
11:40 I did eight pull-ups in a row.
11:42 I know it's not the test standard,
11:43 but I feel like today is the day
11:45 I'm finally seeing some of my hard work come through.
11:49 - Ten above the bar, one more.
11:52 That's all you got.
11:53 I think her back and her biceps
11:54 have gotten definitely more toned.
11:55 Like, turn around, look at your back.
11:56 Flex a little bit, for sure.
11:58 (groans)
12:04 - Hey Siri, play Titanic theme song.
12:06 - She's looking good, she's doing well.
12:07 We're halfway there.
12:09 Come on, Michelle, 1.2 miles.
12:11 Come on, .1, let's go.
12:13 Time.
12:14 (groans)
12:15 Nine minutes, 54 seconds.
12:17 Mile and a half.
12:18 Woo!
12:19 - We are here at the historic plunge in San Diego
12:27 after several weeks of training
12:29 to reattempt the Navy SEAL Physical Screening Test.
12:33 I would say the pull-ups are what I'm most nervous about.
12:36 Every time we've done this workout
12:38 or reattempted in some way,
12:40 it's always that 10th rep that messes with me.
12:43 - In weightlifting and fitness, there's mental barriers.
12:46 Whether it's the fourth plate
12:47 or the fifth plate on a deadlift,
12:49 whether it's the 10th pull-up.
12:50 You went from three pull-ups.
12:52 For you, it's a mental barrier.
12:54 - I gotta pass. - 15 weeks.
12:55 - Let's do it.
12:56 - We got five events today.
12:57 We're gonna push through.
12:58 Don't let the anxiety and stress build up.
13:01 Remember, oxygen is free.
13:03 Take a deep breath.
13:04 Everything's gonna be okay. - Oxygen is free.
13:05 Okay.
13:06 - So for this one, we have 500 meters.
13:08 You're gonna do 10 laps.
13:09 You have 12 minutes and 30 seconds to pass this.
13:11 I'm gonna be keeping your time on my watch
13:13 as well as we're gonna have a big-ass timer over there.
13:15 So on my command to go, you're gonna proceed.
13:17 Three, two, one, go.
13:20 Good, coming into her combat side stroke.
13:25 Third lap is complete.
13:26 She's at three minutes, five seconds.
13:29 Training with Michelle,
13:30 she gets winded about the fifth or sixth lap,
13:32 which can kinda get in her head and slow her down.
13:34 It can also break her stroke.
13:36 Good, last lap.
13:37 Push it.
13:38 You got it.
13:39 Come on.
13:40 Bring it in, bring it in.
13:41 Time, 10 minutes, two seconds.
13:44 Final time for the swim.
13:46 Microscopically over one minute per lap.
13:49 - That's the fastest I've ever done it.
13:51 - Yeah, it is.
13:52 - Oh my God.
13:53 - We're timing her break.
13:54 So she has a strict 10-minute rest after the swim
13:57 to go change out, get dry,
13:59 as dry as she can,
14:00 and we're gonna roll right into the pushups.
14:02 Okay, Michelle, 10-minute rest.
14:05 Now we're gonna go to the pushups.
14:06 The minimum you have to hit here is 50 in two minutes.
14:10 Three, two, one, up, begin.
14:13 One, two, three, four, five, six, seven, eight.
14:19 Looking good so far.
14:20 19, 20, 21, 22, 23, all the way down,
14:26 all the way down, 28, 29, all the way up, 30, 20 more.
14:31 32, you got it, come on.
14:34 33, keep pushing.
14:36 Come on, don't move your hands.
14:37 You got it, you got seven more.
14:39 Easy, easy day.
14:41 46, 47, 48, come on, two more.
14:46 49, go all the way down to 90.
14:49 Good, 50, 50, good job.
14:52 A lot of people like to judge pushups in the comments.
14:55 She hit those reps at 90 degrees,
14:56 came all the way up, good.
14:58 You had 20 seconds left.
14:59 - I know.
15:00 - But I know you're trying to conserve yourself
15:01 for the pull-ups, which is important.
15:03 - Two down.
15:04 - Yeah, we have a two-minute rest right now.
15:05 You're about a minute and 40 seconds.
15:07 Next is the sit-ups.
15:08 So I would recommend you laying on your back,
15:10 preserving that core, and just resting,
15:13 taking a deep breath.
15:14 Three, two, one, go.
15:16 One, two, good, three, four.
15:21 Minimum is 50, 10, good, 11,
15:25 12, 13, you got this, 16.
15:29 What I'm looking for here is shoulders touching the deck.
15:32 27, she's doing good, 30, 31.
15:36 You're fine, you're fine, you're doing good on time.
15:38 You're at one minute and five seconds.
15:41 41, nine more, 42, 46, shoulders to the deck.
15:50 47, 48, 49, 50, good job, that's a minute for this one.
15:55 56, 57, eight seconds left.
16:03 61, 62, shoulder blades to the deck.
16:06 Two seconds, 63, time.
16:09 Good job, 63 reps.
16:12 Now we have a two-minute break,
16:14 and we'll roll right into the pull-ups.
16:15 Your minimum you gotta hit is 10.
16:17 I want you to shoot for 12 reps this time.
16:20 See, that's the face that she does.
16:22 You guys see that?
16:23 It makes me think like she's having a panic attack.
16:25 This is just a normal thing, just like any other event.
16:28 Don't be anxious about it, nothing, just a normal event.
16:30 You're gonna execute like you've been doing.
16:32 Just look at it a rep at a time.
16:33 Keep going to 12, okay?
16:35 Shoot for 12 right now.
16:36 - I can do this.
16:39 - Confidence.
16:40 Go.
16:46 Good, one, two, three.
16:51 Lose the legs, don't sway, four, five, six.
16:56 Good, four more, to 10.
17:01 Good, no kipping.
17:04 Come on, four more reps.
17:06 Keep the chin above the bar, come on.
17:09 Good, two more, good, two more reps.
17:12 Good, you're kipping.
17:16 I can't count that one.
17:17 Give me one more, give me one more good one.
17:19 - (beep) Come on.
17:24 I can't.
17:27 - Drop from the bar.
17:31 Michelle, you hit 10.
17:32 Good job, you hit 10.
17:35 - Did I? - Yes.
17:36 Let's go back and look at the tapes.
17:38 - Seven. - Seven.
17:39 Hey, at this point I said four more,
17:41 even though we only needed two.
17:42 - Nine. - Nine.
17:43 This one counted, 10.
17:45 - Yes.
17:46 - I knew the mental thing that I was talking about earlier
17:52 was having a profound effect on you.
17:54 Sometimes you gotta overshoot by a little
17:56 so you can hit the requirements.
17:58 - Let's kill this run. - Yes.
18:00 - We are here for the final event of the test,
18:05 which I failed the first time I took it.
18:07 - We have close to six laps.
18:08 We ran a mile and a half.
18:10 I'm gonna be right beside you.
18:11 I'm gonna be pacing both of us.
18:12 10.30 is the cutoff.
18:14 I don't wanna get anywhere near 10.30,
18:16 so we're gonna shoot for about a 9.40.
18:18 - Oh my God, we've never run that fast.
18:20 - It'll be okay. - It's hot.
18:21 - You got the hard part out of the way,
18:22 the swim and everything else.
18:23 This is the easy part, just to breeze.
18:26 Okay, on my command to go, we're both gonna begin.
18:28 Three, two, one, go.
18:30 Pace is calculating, coming in right now.
18:35 We're at a 6.40.
18:38 We can do this, 6.40 is a good pace.
18:40 (intense music)
18:43 Two laps left.
18:47 Come on, Michelle, hang in with me.
18:51 Almost, come on, push it, push it, push it.
18:58 Push it.
18:59 Time.
19:01 Nine minutes, 50 seconds.
19:06 Five seconds off from our goal,
19:10 but we beat the minimum by 40 seconds, which is good.
19:13 Ooh, I feel like I'm gonna pass out.
19:15 9.50, good job.
19:17 - Oh my God, oh my God, I did it.
19:18 - Yeah, you did.
19:19 - I did it!
19:20 I can't believe it.
19:22 I'm so grateful to you.
19:24 - Of course, thanks for hanging in there.
19:26 Not a lot of people would do that for 15 weeks, especially.
19:29 - That was the fastest we've ever done it.
19:31 - Yeah, it was.
19:32 - Holy cow. - Most pull-ups
19:33 you've ever done.
19:34 - Most pull-ups. - Fastest you've ever done.
19:36 I'm telling you, the adrenaline is a real thing.
19:37 A lot of people that start things, they never finish.
19:40 And I'm so happy to see you finished.
19:42 - If you guys are curious about the exact training plan
19:45 that I followed in order to hit the required number
19:48 of pull-ups for the Navy SEALS PST,
19:50 lucky for you, I have included my entire pull-up program
19:53 in my brand new app, MK Fit.
19:55 For just $1 for your first month,
19:56 you can get access to several multi-week workout challenges,
20:00 nutrition guides with my favorite recipes,
20:02 video demonstrations of every single exercise,
20:05 and so much more.
20:06 So if you wanna come work out with me
20:08 for just $1 for your first month,
20:10 be sure to check out the link in my description below.
20:12 [BLANK_AUDIO]