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SEALS: Week 2 | Prep School

  • Prep School

Navy SEAL training begins at Naval Special Warfare Preparatory School. Here, recruits are given a crash course in the physical standards required to even attempt to become a SEAL, being required to pass a number of Physical Screening Tests (PST), including a timed 4-mile run and as many push-ups as possible in 2 minutes

  • 4 mile run for time

  • As many push-ups in 2-minutes

  • Run
  • Push

Instructions

  • Run 4 miles 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 31 minutes.

Time

24m 00s

25m 30s

27m 00s

28m 30s

30m 00s

31m 30s

33m 00s

34m 30s

36m 00s

37m 30s

39m 00s

40m 30s

42m 00s

43m 30s

45m 00s

46m 30s

48m 00s

49m 30s

51m 00s

52m 30s

54m 00s

55m 30s

57m 00s

58m 30s

60m 00s

61m 30s

63m 00s

64m 30s

66m 00s

67m 30s

69m 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 push-ups as possible in 2 minutes. 

Requirements

  • Hands shoulder-width apart
    Your hands must be placed directly under your shoulders. Not wider than or closer than but directly underneath.

  • Use rolled-up socks to measure rep range
    In order to gauge that you are lowering your chest enough to the floor, you must place a rolled-up pair of thick socks under your chest and make sure your chest meets the socks on every repetition.
  • Extend the arms fully
    At the top of each repetition you must extend the arms fully to lockout.
  • Do not break form
    the challenge ends after 2-minute or if you break form. If you break form by either your knees touching the floor or pushing back on to your feet and pushing your bum in the air the challenge will end and only the reps up until that point will be counted. You must keep a rigid like a plank throughout.

Movements

Fist-height Push-up (+10 Bonus Points)

  • Starting in the top position of a push-up lower your chest until it is fist-height from the floor, then push back up to complete one rep.

Kneeling fist-height Push-up (+0 Bonus Points)

  • Starting in the top position of a push-up with your legs bent and your knees on the ground, lower your chest until it is fist-height the floor, then push back up to complete one rep.

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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