Navy SEAL Fitness Test Breakdown

Swim 500 Yards

Maximum time allowed is 12 minutes, 30 seconds — but to be competitive, you should swim the distance in at least 8 to 9 minutes, utilizing only the Combat Swimmer Stroke, sidestroke, or breast stroke.


Minimum number is 42 in 2 minutes, but you should shoot for at least 100 for an average score. Do not pace yourself. Push as many push-ups out as fast as you can, but do not neglect proper form or the SEAL instructor will not count them. (Rest 2 minutes, then move on to the next exercise.)


Minimum number is 52 in 2 minutes, but you should strive for at least 100 in 2 minutes for an average score. PACE yourself! (Rest 2 minutes.)


The minimum is eight pull-ups with no time limit, but you cannot touch the ground or let go of the bar. You should be able to do 15 to 20 to be competitive.  (Rest 10 minutes).

1.5-mile run

Wearing boots and pants, the maximum time allowed for this one is 11 minutes, 30 seconds, but you should be able to cover the distance in 9 to 10 minutes to be competitive. Pace yourself: do not start off too fast on the first lap.


About swimbikerun1
Devoted Father, Husband and Employee.Endurance sports fanatic (running,cycling,swimming).Triathlon athlete and coach.If only days had more than 24 hours.

65 Responses to Navy SEAL Fitness Test Breakdown

  1. Steve says:

    I’m 45 year old desk jockey who works out in his basement. Based on that crap, I could easily be a SEAL

    • swimbikerun1 says:

      nobody said that Seals are super humans. Of course physical condition is not the only think that someone needs to have to become Seal

      • Takes one to know one says:

        I just finished this process, and those are no longer the minimum standards. Regardless of what they are now, the “minimum” standards are just that, what it takes not to fail. To succeed is a whole other ball-game. To put it into perspective, I was competing against former Iron Man competitors, collegiate swimmers/water polo players, marathon runners, etc. These men are in phenomenal physical condition. To simply be offered a contract (an opportunity to attend BUDs), our scores needed to be within this range: 8:30, 120, 120, 25, 9:15 (swim, pushup, situp, pullup, run). Also, this test was not administered in a vacuum…before even starting, the SEAL instructor may drop you for remedial pushups…food for thought.

      • swimbikerun1 says:

        Thanks for that, good luck for the next part

    • billy says:

      You got to remember this is just the initial fitness test, after this you would have to go through a whole lot more testing and training. If it’s anything like the SAS selection this would involve about a month of sleep deprivation, fitness testing, and general assessment of your mentality and physical abilities when put under a lot of pressure followed by a year long basic training program.

      • turd fergueson says:

        haha ya “about a month of sleep dep.” more like they’d be dead from that

      • Pat says:

        sleep dep doesn’t mean no sleep. they will get between 2-4 hours of sleep per day, but sometimes zero depending on what they are working on and if they are assault, sniping component, support etc…

    • kingbrew2341 says:

      In addition to being a 45 year old desk jockey who works out in his basement, it would appear you are also an idiot. That is all.

      • si says:

        Pretty sure you’re the idiot mate.

      • Drew Cannon says:

        yeah, pretty sure you could easily get your butt beat by these SEALs! it takes WAY more than those scores to even get DRAFTED! then you got all of BUD/s to do aka….45yr old desk jockey, you couldnt do it. its way more than just numbers.

    • ed says:

      hahahah cause this is the only fitness test you have to pass to become a seal huh? Your old ass probably couldnt even get past part 1, the swim. But keep on dreaming.

    • Steve is a Moron says:

      you realize this is a fitness test. something they’d use to even START to evaluate whether or not you would be CONSIDERED a SEAL. and no, desk jockey, you would not be a SEAL.

    • Jeff Jones says:

      bull shit you could, i bet you could do two maybe three of these things consecutively, it adds up and i think you are a little over confident… and like they’ve already said this is the INITIAL test

    • Forest ranger says:

      also the minimums wre not what get you in you are sompeteing for a spot with other highly fit men

      • Forest ranger says:

        also the minimums are not what get you in. you are competing with the other guys for a CHANCE to be a seal. so really the “minimums aren’t minimums, they’re the bar where they don’t let you waste the instructors time. First post was full of typos, so i rewrote it.

      • swimbikerun1 says:

        Thanks for your comment and your addition informations

    • sapir says:

      This workout i such a crap ! … even my little sister , literary ” y little sister can do it ” . navy seal my ass

    • krabbykazoo says:

      That is to be considered for the program. The real trial to get in the SEAL program is the BUD/S which is hell mentally and physically.

    • Frank says:


    • Jacob says:

      You’re fucking retarded no way you could do any of this, they do all of these things right after the other no breaks allowed I would love for you to send me a continuous video of you doing all of this

    • SeAL1755 says:

      Yeah right….what a couldnt do that.

    • dudeupnorth says:

      45 push ups in 2 min, and 52 sit ups in 2 min for a MINIMUM haha like to see you do 10 desk jockey

    • Paul says:

      Foolish, you forget that these are the bare BARE minimum standards, this will not get your through buds, in all honesty your run and swim both must be sub 9 min, and your push ups and sit ups north of 80 each each, and 20 pull ups minimum if your serious

      Dont aim for the minimum or you will be in for a very VERY rude awakening

      (Not a Seal, have done a good amount of research, and have talked to a good amount of SEALs)

    • thatguy1101 says:

      go do it then buddy. bet you won’t make the third day

    • soothsayer says:

      you’re also a goddamned liar

    • LetsRaceISmokeBud says:

      so why dont you quit sittin behind your computer and do it.

    • Steve's my bitch! says:

      Cool guy, then why don’t you go and get your arrogant, over-the-hill, old ass shot up in the Middle East? I bet you couldn’t make it a day out there.

    • dudeson says:


    • Dude says:

      That’s just the requirements to even ATTEMPT to be a SEAL. Don’t kid yourself.

    • steves a fag says:

      prove it mamas boy you probably have a shit ass internet blog and live in that basement as well

  2. Ian says:

    I highly doubt that Steve. Let go of your dick and your mouse, get out of your MOTHERS basement, and actually do this test. I guarantee you couldn’t do 20 pull ups after push ups sit ups and a swim.

  3. chris says:

    this is also just the fitness test to get into the training, not complete it

  4. fenderplayer1993 says:

    read lone survivor by marcus luttrell. that will show you how to be a seal

  5. Syler Reep says:

    These are minimum standards. The attrition rates are ridiculously high. Even candidates with “Outstanding-High” scores in all 5 components of the Physical Readiness Standard are expected to drop out at a rate of over 30%. For a male between 20 and 29 years old, an Outstanding-High is earned with, 101 situps, 84 pushups, 8:55 1.5-mile run, 6:38 500-yard swim.

  6. Steve says:

    Lol nobody said this is what it takes to become a SEAL. This is what it takes to moderately qualify to get a SEAL contract….which means accepted into training…these numbers are what it takes for them to even put your name up for a chance at a contract. But it’s a constant competition and scoring what this page says…chances are they won’t be able to help you get in.

  7. Kerry says:

    What is “Combat Swimmer Stroke”?

  8. Unreal easy. I know 60 year old guys that can do that. Yeah, they take a bunch o’food supplements though.

  9. The hard part is just putting up with being treated like an IDIOT! LOL They got me there.

  10. Peterson says:

    To score a good high in the Navy PFT one must do 81 crunches, 68 pushup both under 2 minutes, then a 10:00 minute mile and a half.

  11. Michael says:

    Sounds about right, it’s only an initial fitness test and it’s not too disimilar to that of the British Army/Air Force or Navy entry test. I’m about to undergo a similar prelim fitness test with the Royal Air Force as part of the RAF Regiment Officer selection

  12. michael Fitzpatrick says:

    im a 17 year track athlete and i could do these minimums with ease, in fact i have. I understand these are minimums that most likely wouldnt get in but still they should make these way harder to weed out the chumps earlier. but i must say i dont know if i could handle the mental and emotiona aspect of it

  13. brianna says:

    Reading through the comments to see any additional useful information, and all I saw were people complaining about Steve’s comment. Thus showing they had no interest in the seal process at all, just worried about making him feel stupid. Can you all grow up just a tad bad worry about the actual information given instead of the comments below it? And this is coming from a 17 year old. Thank you. Now in reference to the information, this is pretty cool. I used to want to be a seal but I doubt I could do any of this and im even an athlete. I admire those men. I wish I could tell one of them in person though. Lol.

  14. Colt Everatt says:

    Alright, so my friend just went through the Navy SEAL program, and he says these are literally the bare minimum, meaning if all you were able to do was the minimum the instructor ask you to leave and stop wasting everyone’s time. To be competitive you needed to really do the swim in under 8 minutes, 10 push-ups in 2 minutes, 120 sit-ups in 2 mins, over 20 pull-ups, and do the run in under 8 minutes. That was the average for the people who qualified for his P.T. test. Then he actually started his training. And the sleep deprivation is real, they are only given about 3-5 hrs of sleep a night.

  15. Michael Neck says:

    yeah, i would love to see any of you get into a squad and get your shit raped day in and day out… all of you that think being a navy seal is a joke? you guys go ahead and risk your lives, sit yourself in a freezing ice bath for 2 hours, endure a seal’s hell week, lift a log that easily weighs 1000 lbs over you and 5 other members… oh yeah, did i mention this is before you graduate? my friend went in with 100 other people that finished these requirements and only 2 others graduated with him. Go ahead say it’s easy.

  16. Pat says:

    Yeah not to mention SERE training (Survival, Evasion, Resistance, Escape). Also check out the training regimen for Canada’s JTF-2. Those are some hardcore motherfuckers up there. They have to lift weights at the bottom of a pool until they black out (essentially drown themselves) and do crazy shit like walk across a balance beam with broken glass sticking out of it. They get pushed so hard and anyone in the special ops community around the world has serious respect for these dudes. Check them out.

    • swimbikerun1 says:

      Thanks Pat for the informations. I know that unit, as i know Israel, Russian, Australian, German, French and recently Indian’s special forces, since i am studying their history and training methods worldwide. What i can’t find, and i only suspect, is about Chinese and Korean special forces, which are top secret and i beleive they are much better that the world can imagine.

  17. ... says:

    This is the fitness test to pass Navy basic training, not BUD/S (SEAL) training.

  18. Pingback: TWW Daily Feed for March 1, 2012: Tips for breathing, Colorado weather report, Suunto randomness « This Way West

  19. dmoney says:

    its not that hard…. anyone do the 300 workout? alrighty… anyone seen the seals show on the history channel… the stuff they go through is beyond anyones comprehension that has commented on this thread…. watch the fucking show and then talk. i could do the fucking pushups and pullups with 1 arm

  20. Pingback: Like | Pearltrees

  21. daddysaysno says:

    you all forgot one important detail……. my vagina bleeds.

  22. jamie shutt says:

    this is more or less the same as UK ‘basic!’ training standards for ARMY recruits from the very early 90’s onwards!!!!!lol.even worse if a Marine’s or Para’s!=O)

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s