BUD/S Warning Order

WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/week)

WEEK #3: No running. High risk of stress fractures.

WEEK #4: 3 miles/day, M/W/F (9 miles/wk)

WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)

WEEKS #7, 8: 3/4/5/2 miles, M/Tu/Th/F (16 miles/wk)

WEEK #9: same as #7, 8 (16 miles/wk)

(Mon/Wed/Fri)

SETS OF REPETITIONS SETS OF REPETITIONS

WEEK #1: 4 X15 PUSHUPS WEEKS #5& 6: 6 X 25 PUSHUPS

4 X 20 SITUPS 6 X 25 SITUPS

3 X 3 PULLUPS 2 X 8 PULLUPS

WEEK #2: 5 X 20 PUSHUPS WEEKS #7&8: 6 X 30 PUSHUPS

5 X 20 SITUPS 6 X 30 SITUPS

3 X 3 PULLUPS 2 X 10 PULLUPS

WEEK #3,&4: 5 X 25 PUSHUPS WEEK #9: 6 X 30 PUSHUPS

5 X 25 SITUPS 6 X 30 SITUPS

3 X 4 PULLUPS 3 X 10 PULLUPS

* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pullups, immediately with no rest.