Ballad of the Frogman

Been around the world twice. 
Talked to everyone once. 
Seen two whales fuck, 
been to three world faires. 
And I even know a man in Thailand with a wooden cock. 
I push more peeter, more sweeter and more completer 
than any other peter pusher around. 
I'm a hard bodied, hairy chested, rootin' tootin' shootin', parachutin' 
demolition double cap crimpin' frogman. 
There ain't nothin' I can't do. 
No sky too high, 
no sea too rough, 
no muff too tough. 
Been a lot of lessons in my life. 
Never shoot a large caliber man with a small caliber bullet. 
Drove all kinds of trucks. 
2by's, 4by's , 6by's and those big mother fuckers 
that bend and go 'Shhh Shhh' when you step on the brakes. 
Anything in life worth doing is worth overdoing. 
Moderation is for cowards. 
I'm a lover, 
I'm a fighter, 
I'm a UDT Navy SEAL diver. 
I'll wine, dine, intertwine, and sneak out the back door when the refueling is done. 
So if you're feeling froggy, 
then you better jump, 
because this frogman's been there, 
done that and is going back for more. 
Cheers boys.

Source:

• Lone survivor. Peter Berg. 2013. 

Navy SEAL 6 Exercise Fitness Test

Theory of Man.

Min/Elite

1. Broadjump: Height+1'
2. Benchpress: Body weight x 10 (x20)
3. Pull-ups: 10 (20)
4. Farmers carry: 1/2 bodyweight each hand x 75 m
5. Trap bar deadlift: 1.5x bodyweight (2.5x bodyweight) x 5
6. Plank: 2 minutes (3 minutes)
7. 800 meter run: 3:15 (2:45)

3 Navy SEAL Tips to Stop Micromanaging

Leif Babin

1. Let your team take the initiative. Ask them for a plan.
2. Create buy in. Give them ownership. This is the mission, this is the goal, how would you solve it?
3. Free your team up to be creative. Ask questions. Let them make adjustments.

SEAL Physical Screening Test

SEAL Physical Screening Test (PST). The minimum requirements are:

• 500 yard swim using breast or combat sidestroke in under 12:30 with a competitive time of 9:00 or less.
• 50 push-ups in 2 minutes with a competitive count of 90 or more.
• 50 sit-ups in 2 minutes with a competitive count of 90 or more.
• 10 pull-ups from a dead hang with a competitive count of 18 or more.
• 1.5 miles in 10:30 with a competitive time of 9:30 or less.

Naval Special Warfare Preparatory School. Physical Screening Test and Modified Physical Screening Test:

• 70 push-ups in 2 minutes.
• 4 mile run in 31 minutes.
• 1,000-meter swim with fins in 20 minutes.

The goal is to increase the SEAL candidates' physical readiness between the two tests so that they are ready to move on to Basic Underwater Demolition/SEAL (BUD/S) Training.

Murph

Murph es una rutina creada en memoria del teniente de la Marina Michael Murphy que murió en Afganistán el 28 de junio de 2005. Murph fue publicado por primera vez el 18 de agosto del mismo año y se conmemora el Día de los Caídos, tanto por quienes practican Crossfit como por los SEALs de la Marina.

Completa los siguientes ejercicios:

• 1,5 kms de carrera
• 100 dominadas
• 200 lagartijas
• 300 sentadillas aéreas
• 1,5 kms de carrera

...todo con un chaleco de 10 kilos

Este ejercicio era uno de los favoritos de Murphy. Lo había llamado Body Armor aunque fue renombrado como Murph en su honor.

Navy Seals

The Only Easy Day Was Yesterday