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Start off every workout with this as your warm up. You need to be able to hold a leaning rest for a long time, and with the sit up right after, you really get a lot of good core training. Push up pyramid 1 to 10 and back down, resting in the leaning rest. Same thing with sit-ups, rest in the up position. Its 100, good push-ups and sit-ups. If you feel froggy then do the same thing with body weight squats, 1 to 10 and back to 1.

Meaning you do 1 push up and hold for 1 second then 2 and rest for a second so on and so forth. That will be a warm up and its good because most of your days in BUD/S will start off with a hundred good push-ups.

This is for all the guys who are having trouble with pull ups.

2,4,6,8,10,8,6,4,2. of regular pull ups

2,4,6,8,10,8,6,4,2. reverse/curls

2,4,6,8,10,8,6,4,2. close grip palms away

2,4,6,8,10,8,6,4,2. wide grip

2,4,6,8,10,8,6,4,2. cliff hanging or towel pull ups whatever you can do.

Deck of cards for pushups and abs...

Shuffle the card and hold on because it can really suck the first time you do this work out. Try to limit your rest between each new card to 30 to 45 seconds, and then you can shorten your time as you get stronger. All cards are what they really are, so a 5 is a 5, and a 10 is a 10, but face cards are 20 and ace is 25.

All reds meaning hearts and diamonds are push up, hearts are regular or wide and diamonds are...duh diamond push-ups.

All black cards, clubs or spades are going to be ab exercises, sit ups, flutter kicks whatever you you flip over your first card and it’s the king of hearts then guess what? You have to do 20 regular push-ups. And so on.

If you master the deck of cards and want to do a Friday crusher...try to do the whole deck with just pushups and then do the whole deck again for abs, I thinks its 500 per deck and on Saturday, you are really gonna hate yourself...NO BIG DEAL!!!

As far as running, I could give you all kinds of running workouts but you need to figure out what works for you. I would mark out 1.5 miles and try to make it a pretty straight run, also mark out a 4-mile run.

Try to get used to running without a watch and trying to let your body tell you what pace you’re running at. In BUD/S you can’t wear a watch so you might as well not use it now. Remember BUD/S is a marathon, not a sprint!!!

Slow and steady wins the race, if you blow out of the gates at a 5 min mile pace and you die 1,000 yards down the beach then you are gonna fail. Try to work up to holding a 7 min mile without much effort.

When I did my test PT test it was a 3-mile run and in practice, I was holding around an 18:10 without really putting out too bad. When it can to test day, not to sound like a pussy, but the course had a lot of turns and I had never ran there before. My heart was beating out of my chest before we even took off, and I added over a min to my time.

I still crushed everyone but what I’m trying to say is you don’t have room for error, and if you get nervous, or you have a strong head wind, you won’t be able to pass because you were just barely getting by on your best day.

Running is the one thing everyone will see, because you f**king run everywhere, so you can’t be in too good of running shape...

Good Luck

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