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Join us for a Fitness retreat in San Diego

Friday, 07.30.10: SEAL FIT

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Warm Up:  Sand Bag drills - 10 minutes
 
Strength:  Work to 1 RM Push Press (PP)
 
Stamina:  Chipper:  15 PP, Row 2,000, 400 M walking lunge

Work Capacity:  AFAP with good form, and 20# vest:

  • Run 1 mile
  • 75  Pull-ups
  • 100 Push-ups
  • 125 Sit-ups
  • 150 Squats
  • Run 1 mile

Durability:  Yoga or Active stretch 10 minutes

Notes:  Equipment:  KB or DB. Oly set, Rower, Pull-up bar.  This is a lot of load so feel free to break the WOD up into two segments. 

Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun.  -- Mark Divine, Head Coach

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you...

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26 Comments:

1. Wow, didn't notice this one until today. I think I might hit this one up Saturday. Can't wait to listen to the radio interview when I'm home from work!
Comment by Scourge07 (aka Colin M.) — July 29, 2010 at 6:30pm
2. Hopefully someone will tell me I'm just totally skipping over it, but did you take the Archives section away from the site?
Comment by MV2010 — July 29, 2010 at 11:09pm
3. I am blind. Found it.

Keep rockin', fellas!
Comment by MV2010 — July 29, 2010 at 11:10pm
4. Ah, so it looks like I'm doing it tomorrow instead. XD

Good luck guys!
Comment by Scourge07 (aka Colin M.) — July 29, 2010 at 11:15pm
5. hey thats my gf's car! honey I told you we'd be famous one day! [hillbilly accent]

seriously though, she's the only female sealfitter that I know of, and I'm so proud of her! :)
Comment by myth — July 30, 2010 at 12:01am
6. Just did the 1000 push up challenge today. It was pretty rough. My friend and I completed it in 97 minutes. Not the best time but we tried to keep proper form throughout. We were a little reserved in the beginning which in the end costed us a lot of time.

Cant wait to do this workout. We're on a different schedule now though because of the challenge.
Comment by James Farley — July 30, 2010 at 12:12am
7. Wonder how much weight we should use for the 15PP....thinking 85% since that's been the going trend, any suggestions?
Comment by JCUSMC — July 30, 2010 at 12:30am
8. @JCUSMC im going to go with 85-90% probably since thats the usual percentage we use.

Looks like a fun one itll be good to hit this after getting back from vacation
Comment by Dash — July 30, 2010 at 1:02am
9. it'll be at your calculated 3 rep max, so that's 85%.
Comment by Deadly Nedly — July 30, 2010 at 6:30am
10. that's what we normally use here anyways.. powerlifting literature uses 92.5% if i remember correctly.
Comment by Deadly Nedly — July 30, 2010 at 6:35am
11. just listened to the radio interview, I hope Mark does bring SEALfit to DC that would be great!
Comment by TreyFischer — July 30, 2010 at 9:02am
12. That was an awesome interview. I can't say enough how SEALfit has helped me in my quest for my brass ring. Developing mental toughness, every day getting up after you get knocked down whether from a workout or when an obstacle appears. rise and rise again, until lambs become lions. Keep on breaking barriers everyone...
Comment by ciralli — July 30, 2010 at 9:54am
13. Mark- I really enjoyed your interview. Seeing as I am 25 yrs old and a former competitive swimmer myself, I enjoyed hearing your success story (my alarm also goes off at 5am so i can complete the sealfit workout before going to work). If you bring sealfit to DC within the next year, lets try to get together for a workout-- we call also call Trey.
Comment by rich (aka put up) — July 30, 2010 at 10:11am
14. is the Chipper just 1 round?
Comment by Patrick — July 30, 2010 at 11:03am
15. Push press at 90% max. Chipper is always 1 round. We did pushup challenge yesterday at HQ. I got 39 minutes...not too bad for an old frog. Dan M did 39:20. Chris, Rock and Chester the Molester need to post times. Chris and Chad are gonna pay the man if they did not beat me (I had to bail early)
--Coach Mark
Comment by Mark Divine — July 30, 2010 at 11:12am
16. this right here..is my..swag.....
Comment by soulja boy — July 30, 2010 at 1:29pm
17. Cant wait to hit this up in the AM, we're im deployed i dont have access to free weights or anything type of gym...just brought my TRX and ruck, so i have to make adjustments where i can...but this goes hard!
Comment by Mike — July 30, 2010 at 5:11pm
18. Did the pu challenge in 2:35 to hear 39mins is amazing this was my first week of seal fit and the mental side of this is beutiful thank you mark for giving away these work outs free also this murph variation is great can't wait to see what you guys do this in
Comment by Rodman leas — July 30, 2010 at 6:32pm
19. My girl is also a sealfitter btw you are not unique! haha...headed to either Afghan or Sf selection soon. Hopin my unit lets me fulfill my dream and try to go to selection anyway sealfit will ensure me success. This program kicks ass. I cannot find the interview for the life of me.
Comment by Jon Burns — July 30, 2010 at 6:44pm
20. Is this like Angie, finish all of one before hitting the other or can you circuit? Thanks.
Comment by Kevin H — July 30, 2010 at 6:51pm
21. Jon-thats awesome! now we know for sure there's at least 2 women in the world who do sealfit, lol

kevin- sealfit style is UN-partitioned:)
Comment by myth — July 30, 2010 at 7:38pm
22. I make my woman do this too. She hates me for it.
Scaling as needed for safety reasons. Ha Ha
Comment by Simmons99 — July 30, 2010 at 7:54pm
23. Great radio interview. The breath control portion was really interesting, going to try it on Sunday..Got a 15 mile training run.
Comment by MoleMan — July 30, 2010 at 8:40pm
24. Great interview Mark! I like how you immediately asserted that SEALFit trains functionally, no bicep curls!
Comment by jd82 — July 30, 2010 at 10:11pm
25. I thought the radio interview was really good. Thanks for the link.
Comment by Justin A in Nor Cal — July 31, 2010 at 10:46pm
26. you guys realize that pic is a honda "fit", right?
Comment by myth — August 1, 2010 at 3:12pm

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