SEALS: Week 1 | Assessment

  • Assessment

Assignment to Navy SEAL training, BUD/S, is conditional on the SEAL Physical Screening Test (PST). For week 1, we require participants to complete two separate challenges, a best-effort 1.5-mile run for time and as many sit-ups as possible in 2 minutes.

  • 1.5 mile run for time

  • As many sit-ups in 2-minutes

  • Run
  • Sit

Instructions

  • Run 1.5 miles (2.4km) in as quick as time as possible. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can.

Requirements

  • Start and finish in the same location

    To ensure that participants don't just run down a big hill to get a good time/distance, you are required to finish the run in roughly the same spot in which you started. You can achieve this by either running a looped route or by running out halfway, turning around, and returning to your starting position.

  • Set treadmill gradient to 2.5%

    It is preferred that you tackle this challenge outside. However, if you are unable to do so, you may use a treadmill to complete the challenge. If you do decide to use a treadmill, you must set the treadmill gradient to 2.5%.

Evidencing

If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.

Evidence Format:

  • Fitness tracker activity

    e.g. Strava, Garmin, Map My Run, etc...

Submitting

Before submitting, please make sure you have ready:

  • Challenge Pack Order Number

    Found on your purchase confirmation email

  • Weblink to Evidence

Acquiring a Weblink

Unfortunately, we do not yet have the technology to allow you to directly upload your evidence, so in order for you to submit your evidence we require you to submit a weblink to such evidence. There are a number of ways to get a weblink to your evidence, you can either:

  • Upload your evidence to our Team Rokman Facebook Group
  • Share the direct weblink to your fitness tracker activity
  • Share a link to a screenshot of your activity via a file-sharing website such as wetransfer.com

Health & safety

This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt.

Help & Support

If you have any questions or queries please do not hesitate to get in touch.

info@rokman.co.uk

Scoring

For reference, the minimum standard to pass Navy SEAL assessment is 10m30s. A competitive time would be 9m30s.

Time

9m 00s

9m 30s

10m 00s

10m 30s

11m 00s

11m 30s

12m 00s

12m 30s

13m 00s

13m 30s

14m 00s

14m 30s

15m 00s

15m 30s

16m 00s

16m 30s

17m 00s

17m 30s

18m 00s

18m 30s

19m 00s

19m 30s

20m 00s

20m 30s

21m 00s

21m 30s

22m 00s

22m 30s

23m 00s

23m 30s

24m 00s

Points

60

58

56

54

52

50

48

46

44

42

40

38

36

34

32

30

28
26
24
22
20

18

16

14

12

10

8

6

4

2

1

Deadline: 7-Days

It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until 7-days after the end of the series. We will not accept submissions after this time.

Instructions

  • Perform as many sit-ups as possible in 2 minutes. 

Requirements

  • Feet to remain on the floor at all times
    You may use someone or something to support and hold them down if you wish.

Movements

Fixed Hands Sit-ups (+10 Bonus Points)

  • Lie on your back. Bend your legs and place feet firmly on the ground. Cross your hands to opposite shoulders or place them behind your ears. Your hands must remain in that position throughoutCurl your upper body all the way up toward your knees. Slowly, lower yourself down, returning to your starting point.

Swinging Arms Sit-ups (+0 Bonus Points)

  • Lie on your back. Bend your legs and place feet firmly on the ground. Cross your hands to opposite shoulders or place them behind your ears. Curl your upper body all the way up toward your knees. You may swing your arms to give yourself momentum to lift your body up. Slowly, lower yourself down, returning to your starting point.

Submitting

Before submitting, please make sure you have ready:

  • Challenge Pack Order Number

    Found on your purchase confirmation email

  • Weblink to Evidence

Acquiring a Weblink

Unfortunately, we do not yet have the technology to allow you to directly upload your evidence, so in order for you to submit your evidence we require you to submit a weblink to such evidence. There are a number of ways to get a weblink to your evidence, you can either:

Evidencing

If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.

Evidence Format:

  • Video Recording

Video requirements

  1. Be uncut, unedited and recorded in real-time. Strictly no time-lapse.
  2. Clearly show the participant meeting the challenge's set requirements.
  3. Display the whole challenge in its entirety from start to finish.

Film Recommendations

  1. To keep the video file as small as possible, ensure that you set recording to the lowest resolution. There's no need for 4K Ultra Hi-def videos here.
  2. Be sure that you have enough recording space on your device's hard drive.
  3. Make sure you have enough battery power for the recording. Are you able to plug your device into a power source while recording?

Scoring

For reference, the minimum standard to pass actual Navy SEAL assessment is 50 and the competitive standard is around 90.

1 Rep = 1 Point

Fixed-Hands Sit-ups (+10 Bonus Points)

Swinging Arms Sit-Ups (+0 Bonus Points)

Deadline: 7-Days

It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until 7-days after the end of the series. We will not accept submissions after this time.

Health & safety

This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt.

Help & Support

If you have any questions or queries please do not hesitate to get in touch.

info@rokman.co.uk

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