Navy SEALs
Special Operations Workout

PHYSICAL FITNESS STANDARDS

First Phase
50 meter underwater swim Pass/fail
Underwater knot tying Pass/fail
Drown-proofing test Pass/fail
Basic lifesaving test Pass/fail
1200 meter pool swim with fins 45 minutes
1 mile bay swim with fins 50 minutes
1 mile ocean swim with fins 50 minutes
1.5 mile swim with fins 70 minutes
2 mile ocean swim with fins 95 minutes
Obstacle course 15 minutes
4 mile timed run 32 minutes
Post-Hell Week
2000 meter condition pool swim without fins Completion
1.5 mile night bay swim with fins Completion
2 mile ocean swim with fins 85 minutes
4 mile timed run in boots 32 minutes
Obstacle course 13 minutes
Second Phase
2 mile ocean swim with fins 80 minutes
4 mile timed run in boots 31 minutes
Obstacle course 10.5 minutes
3.5 mile ocean swim with fins Completion
5.5 mile ocean swim with fins Completion
Third Phase
Obstacle course 10 minutes
4 mile timed run in boots 30 minutes
14 mile run Completion
2 mile ocean swim with fins 75 minutes
Required academic standards on written tests
Officers 80% or above
Enlisted 70% or above

 

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