A Navy SEAL Taught Me How to Workout (1 Week Sample Included)

Hey Patriot,

If there’s one thing I learned from this SEAL, it’s this: working out isn’t just about getting fit—it’s about building a body and mind prepared for anything. SEALs train with purpose, mixing functional movements, strength, cardio, and mental toughness. Now, I’m passing that knowledge on to you.

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Here’s what we’ll cover today:

• Functional fitness with kettlebells.

• Rolling and grappling for strength and strategy.

• Traditional strength training for raw power.

• Cardio that pushes limits and builds resilience.

• Hero workouts that keep training fun and challenging.

• AT THE END BONUS: 1 Week of my training plan that I used to crush a marathon AND to finish a Murph in 39 minutes.

Functional Fitness: Kettlebell Movements

Kettlebells are the ultimate tool for functional strength and conditioning. Movements like kettlebell swings, Turkish get-ups, and goblet squats build full-body strength, mobility, and endurance.

Why SEALs Love Them:

• Simulate real-world strength challenges.

• Engage multiple muscle groups in every move.

• Build explosive power and durability.

Start with a set of kettlebell swings or cleans before moving to strength lifts or cardio.

Rolling: Grappling for Strength and Grit

Jiu-jitsu, wrestling, or MMA isn’t just about self-defense—it’s a full-body workout that builds grip strength, endurance, and mental fortitude. Rolling teaches you how to handle pressure, control breathing, and think under stress.

Incorporate It:

• Roll 2-3 times a week at a gym or with a training partner.

• Use it as an active recovery day to stay engaged and mobile.

Strength Workouts: The Classics Never Fail

Building raw strength is non-negotiable. Traditional lifts like back squats, deadlifts, bench presses, and shoulder presses are the cornerstone of any effective training plan.

Weekly Plan:

• Squat or deadlift twice a week.

• Incorporate upper-body strength like bench or pull-ups.

• Keep reps low and weights heavy to push your limits.

Cardio: Run Like You Mean It

Cardio isn’t optional. Running builds resilience, endurance, and mental toughness. Aim to run at least 2-4 miles daily, with a swimming session every other day to enhance overall conditioning.

Why It’s Crucial:

• Improves cardiovascular health.

• Builds lung capacity for high-intensity work.

• Prepares you for anything life throws at you.

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Make It Fun: Hero Workouts Every Week

Nothing beats the thrill of tackling a “Hero” workout like Murph to test your limits. These high-intensity workouts honor fallen heroes and challenge your strength, stamina, and mental grit.

Example Hero Workout:

• Murph: 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run (with a weighted vest if possible).

• Keep it varied—choose a different Hero workout every week to stay motivated.

Want to finish a Murph in <45 minutes? We have a Discord Community for that. Join Patriot Pure HQ to access my exclusive plan I used to get the fittest I’ve ever been.

EXCLUSIVE: 1-Week Training Plan

(Everyday, the warmup is the same. 5 mins jumping rope, 1500 meter row, 1 mile run at medium pace)

Monday:

Power Cleans - Work up to heavy for the day

-THEN-

10 min EMOM (Every minute on the minute): 3 power cleans + 3 burpees

5 Rounds

1 Min max reps of each exercise no rest between:

Box Step ups 20” box, 35lb DBs each hand

DB bench (you pick weight)

Thrusters 35 lb DBs

ERG Row

Rest 1 Minute - Repeat 5x

Go roll Jiu Jitsu after work.

Tuesday:

Swim warm up

200 swim

200 kick

200 pull

Main

1k rest 1 min

500 rest 1 min

200 rest 30 seconds

100 FAST rest 15 seconds

100 FAST rest 15 seconds

Work up to heavy ish back squat

-Then-

Come back down to 60-63% of MAX

10 rep pyramid

(1-10 and back down to 1)

Bulgarian Split squats 4×8

DB RDLs 3×10

Wednesday:

GUT CHECK OF THE WEEK

Murph - If able to use weighted vest, I encourage it.

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

BONUS WORK (If you want to be great…)

3× 100’ Farmers Carry

3× 100’ Sled Push

Go Roll Jiu Jitsu

Thursday

60 Min AMRAP (As many reps as possible in 60 min window)

400 m run (1/4 mile)

16 Slam Ball Up and over 30 lbs (8 each side)

16 Burpee pull ups

20 pushups

100’ Farmers carry

Accessory work:

Bench Press 4×10

Nordics 3×8

Back Squats 3×12

Friday:

Swim warm up

200 swim

200 kick

200 pull

Main

1k rest 1 min

500 rest 1 min

200 rest 30 seconds

100 FAST rest 15 seconds

100 FAST rest 15 seconds

Run 1.5 mile

Walk .10

Run 1 mile

Walk .10

Run .5 mile

Walk .10

Sprint .25 (400M)

Roll Jiu Jitsu

Saturday:

#2 WEEKLY GUT CHECK:

1000 Reps 20” Box Step-Up (Whatever weight you can handle)

Go to a BJJ open mat, go for a hike, go hunting, go do something awesome outside

Sunday:

Rest Day

Hit the cold plunge, jump in the sauna, stretch like you mean it.

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Train Hard, LIVE FREE!
This plan isn’t about aesthetics—it’s about building a stronger, more capable you. A warrior who can protect, endure, and thrive.

Here’s to pushing limits and staying ready,
Patriot Pure

P.S. Let me know how your training is going! Share your progress and favorite workouts with us. We love hearing from fellow Patriots.

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