I Did the US Navy SEAL Physical Screening Test Every Day for A Month — Here’s What Happened

As a former British Royal Marine Commando, I have nothing but respect for the US Navy SEALS. The SEALs are an elite fighting force that operates in some of the most dangerous environments in the world. Their reputation for toughness is legendary, and SEAL training is notoriously intense.

It takes about two years to qualify as a Navy SEAL, and training comprises several pass-or-fail courses, including:

• Basic Underwater Demolition SEAL (BUD/S)
• SEAL Qualification Training (SQT)
• SEAL Troop Training (TRP)

However, before even being considered for SEAL training, prospective recruits must undertake a series of basic fitness assessments called the Physical Screening Test or PST.

While the components of the PST are relatively straightforward, the standards required to pass are pretty high. It’s no wonder that many SEAL candidates fail this first hurdle and are not selected for further training.

I recently attempted to do the PST every day for a month. Needless to say, at the age of 55, I didn’t expect to reach the levels required to qualify for SEAL training!

In this article, I explain what the PST is and the results of doing it every day for a month.

What Is the US Navy SEAL Physical Screening Test?

The SEAL Physical Screening Test is essentially an entrance exam for basic SEAL training. Candidates who fail the PST are sent back to their units, with their dreams of becoming special forces operators crushed at the first hurdle. Failed candidates can reapply, and those who choose to return usually surpass their previous performance by a wide margin.

The PST itself comprises five disciplines that assess cardiovascular fitness and muscular endurance. The components and format of the Navy SEAL PST are:

• 500-yard swim
• Rest 10 minutes
• Max push-ups in two minutes
• Rest 2 minutes
• Max sit-ups in two minutes
• Rest 2 minutes
• Max pull-ups
• Rest 10 minutes
• 5-mile run

500-Yard Swim

I live in Cyprus, where public swimming pools are few and far between. Consequently, I did all of my swims in the sea.

Sea swimming comes with challenges, such as waves, tides, and prevailing winds, all of which can make sea swimming more arduous than plowing up and down a flat, calm swimming pool. However, I’m happy to report that the conditions were mainly favorable, although I did have a few run-ins with shoals of jellyfish!

Five hundred yards is a little further than a quarter of a mile. Candidates must swim using the combat swimmer stroke, sidestroke, or breaststroke. As a former triathlete, I’m a reasonably proficient swimmer, although I’m more used to swimming freestyle than sidestroke or breaststroke.

Push-ups

As a veteran personal trainer, I’m more than familiar with push-ups, which are a cornerstone of my calisthenics workouts. However, my training usually involves multiple sub-maximal sets rather than a single all-out effort. I had no idea how many push-ups I could do in two minutes, but I looked forward to finding out.

Navy SEALs do their push-ups with strict control to standardize their performance. I did likewise and only counted reps done with perfect form.

Sit-ups

Sit-ups are a somewhat controversial exercise in the modern fitness industry. Some trainers have labeled them as contraindicated, meaning they are more dangerous than beneficial.

While I’m not convinced that sit-ups are inherently bad for you, it’s been many years since I’ve done them regularly. As such, this exercise was something of a shock to my plank, Pallof press, and cable crunch-trained core muscles.

Pull-ups

Now, I like doing pull-ups, but, as with push-ups, my training usually involves multiple sub-maximal sets. Doing a single set to failure would be an entirely different sort of challenge.

There is no time limit for pull-ups in the SEAL PST. However, you cannot let go of the bar once you have begun and are only allowed to rest in a dead hang position. Needless to say, this makes Navy SEAL PST pull-ups much more demanding and challenges your grip as much as your back and biceps.

1.5 Mile Run

Having recently run a mile a day for a month, I was confident I could up my game and run the 1.5 miles reasonably comfortably. However, the swim and other preceding tests meant that the run was far more challenging than expected, especially as it was supposed to be done as fast as possible.

Because I had to swim at the beach, I chose to do my runs along a nearby coastal footpath. While this was convenient, it meant I had to contend with the high temperatures of the Cypriot summer. Still, SEALs have to be ready to operate in the most inhospitable environments, so I saw this as a way to simulate those demands. 

PST Standards

To pass the SEAL PST, candidates must achieve the following minimum standards for all five events. However, there is a lot of competition for SEAL training, so participants are encouraged to aim higher.

As you can see, there is a significant difference between what it takes to pass the PST and what is considered a competitive, and therefore ideal, standard.

PST Event	Minimum Standards	Competitive Standards
500-yard swim	12:30	8 minutes
Push-ups	50	80-100
Sit-ups	50	80-100
Pull-ups	10	15-20
1.5-mile timed run	10:30	9-10 minutes

Related: Navy SEAL Workouts – Are YOU Tough Enough?

I had no intention of trying to set any records during my month of PSTs. After all, at 55, I’m 30 years older than most SEAL candidates. However, I hoped that, after doing the PST every day for a month, I would at least get close to the minimum standards.

Did I achieve this goal? Keep reading and find out!

Week 1 – Acclimation

While I exercise regularly, I limit my training to four or five workouts a week. This gives me the time I need to rest and recover and helps prevent overtraining. I’ve experienced overtraining firsthand on several occasions and was keen to avoid it during this 30-day challenge. After all, I was only really doing it for fun.

Subsequently, for week one, my aim was to complete all seven workouts successfully and without undue strain or stress.

Consequently, I took longer breaks between events than typically allowed by the SEALs. I also swam and ran a little slower than usual and left several reps in the tank for the push-ups, sit-ups, and pull-ups. In terms of rating of perceived exertion (RPE), I tried my best to stay at about 6 or 7 out of 10.

Despite these accommodations, by day seven, I was starting to feel the effects of exercising every day without a break. However, I was also finding my rhythm and was excited to see how much my performance would improve during the coming weeks.

Best Performances:

• 500-yard swim: 15:10
• Push-ups in 2 minutes: 55
• Sit-ups in 2 minutes: 63
• Max pull-ups: 13
• 1 ½-mile run: 11:15

Week 2 – Finding My Groove

Having spent week one of this challenge getting used to working out every day, my goal for week two was to complete the PST as prescribed by the Navy SEALs. That meant I was only allowed ten minutes of rest between the swim and the push-ups, two minutes between each bodyweight exercise, and ten minutes before the run.

These shorter rests meant that all the events after the swim felt a little more challenging. However, as I was slightly more accustomed to the demands of the PST, I pushed myself closer to my limits, hitting RPE 7/8 for most workouts. This was reflected in my marginally better scores.

Best Performances:

• 500-yard swim: 14:20
• Push-ups in 2 minutes: 59
• Sit-ups in 2 minutes: 67
• Max pull-ups: 15
• 1 ½-mile run: 10:55

Week 3 – Rising to The Challenge

Psychologically, week three was the hardest part of this challenge. I was experiencing significant tiredness and soreness, but I also knew I was barely halfway through. While there was no danger of quitting, I realized my month of back-to-back PSTs would be harder than I initially expected. I began to wonder if I had bitten off more than I could chew.

As a result, I adopted a new approach where I pushed myself hard one day and treated the next day as a recovery workout. Alternating between easy and workouts helped not just mentally but physically, too, and I continued to see improvements in my PST scores.

Best Performances:

• 500-yard swim: 13:35
• Push-ups in 2 minutes: 64
• Sit-ups in 2 minutes: 71
• Max pull-ups: 16
• 1 ½-mile run: 10:45

Week 4 – Hanging tough

The final week of my 30-day PST challenge was a mixed bag of emotions and physical sensations. On the one hand, I was relieved to be on the home stretch and nearing the end of this undertaking.

On the other hand, I knew this was my last opportunity to beat my previous records and see how my performance measured up against official Navy SEAL standards.

With that in mind, I took my foot off the gas for a few days and cruised through the first few workouts. My plan was to optimize recovery and regain some energy so that I could treat the last workout as an all-out test to measure my progress.

This strategy was only partially successful because, as it turns out, there is no such thing as an easy PST, and even the more relaxed workouts left me feeling tired. At 55, it was painfully clear that I couldn’t expect to train hard every day and recover adequately between workouts. Getting older sucks!

On the final day, I loaded up on pre-workout and headed to the beach for my final PST. It was a slog, and I hated every stroke, rep, and minute. Still, I’m happy to report that I managed to drag myself around all five disciplines, beating my previous best scores in the process.

Best Performances:

• 500-yard swim: 12:20
• Push-ups in 2 minutes: 69
• Sit-ups in 2 minutes: 74
• Max pull-ups: 19
• 1 ½-mile run: 10:25

After one month of PST workouts, I managed to exceed the minimum requirements to enter SEAL training. However, almost all but one of the competitive standards remained beyond my reach.

PST Event	Minimum Standards	Competitive Standards	My Final Score
500-yard swim	12:30	8 minutes	12:20
Push-ups	50	80-100	69
Sit-ups	50	80-100	74
Pull-ups	10	15-20	19
1.5-mile timed run	10:30	9-10 minutes	10:25

Related: The Truth About 30-Day Fitness Challenges: An Expert Trainer Weighs In

Conclusion

The Navy SEAL’s PST is not meant to be done every day for a month. Instead, it’s a fitness test to determine if candidates are ready to start SEAL training.

That said, doing it every day for a month provided a worthwhile mental and physical challenge, and I’m glad I did it.

Over the course of the month, I experienced numerous highs and lows, rediscovered my stubbornness and determination, and improved my performance across a range of fitness disciplines. I even lost a few pounds, although that was never my intention.

However, like most 30-day challenges, this type of undertaking is not a replacement for a structured, balanced, and consistent training plan. Most of the benefits I experienced could have been achieved far more easily and using much less time and energy.  

That said, as famous German philosopher Friedrich Wilhelm Nietzsche said, “Out of life’s school of war—what doesn’t kill me, makes me stronger.” Completing this challenge taught me that, sometimes, getting out of your comfort zone is a good thing. It certainly reminded me of the joys of rest days!

Related: Ex-Royal Marine Reveals the ONLY 3 Suspension Exercises You Need for a Navy SEAL Body

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