24-Hour SEAL Team Challenge

This Saturday, join Geoff in celebrating and honoring the lives of 24 Navy SEALs who gave their lives in the line of duty. From 1:00pm on Saturday to 1:00pm on Sunday, every hour on the hour, we will be completing a SEAL Hero workout.

If you were to ask a Navy SEAL what they do in the military, the common response is – “I’m a Team guy”. Not a Navy SEAL, but a “team guy”. Part of a group bigger than themselves. For that reason, each Hero workout we conduct over the course of this 24-challenge will be in teams. Of 2, 3, and 4, varying on the workout.

We have taken each workout and built appropriate team variations of each so that *all* can participate, regardless of ability level. Just like in class, we will have modifications for all athletes. Our biggest goal here is participation, and to create an environment so that all levels can do so. Whether you’d be able to join us for a single workout, or for a handful (or more), we would absolutely love to see you here.

This is also an effort to raise funds for the Navy SEAL foundation, with all proceeds going to so. We would love it if for each workout you complete, you donate $10 to the fund. We will have a list at the front desk that you can sign, and we can make the donation through your billing information already on file.

Kill Cliff and NoBull have generously donated prize packages for the event, in which we’ll have a raffle for on Sunday at the conclusion of the event. For each $10 workout you complete, you’ll receive (2) raffle tickets. If you’d like to donate, but aren’t able to participate, we would still love that and each $10 donation receives (1) raffle ticket.

If the weather is nice too, we’re planning on heading somewhere as a group for some great eats to celebrate.

Our goals are truly as follows:
1. Create a fun, exciting, but safe overnight challenge supervised by the CFNE coaching staff.
2. Create team variations (and modifications) to allow every ability to participate. All levels are encouraged, and CFNE coaches will be here throughout the night to help tailor the workout to you.
3. Honor the fallen Heroes. All proceeds will be donated to the Navy SEAL Foundation, and we are excited to raise anything we can.

For each workout below, we will brief at the top of the hour the specific details of the event. Following, on their own, teams will have (10) minutes to warm their movements and set up their equipment. At 10 past on each hour, we will start the workout with the intention on each workout being completed by the 45 minute mark of the hour.

***  Important ***
If you would like to participate in any of the overnight portion (6pm-6am), we are requiring a headlamp (or flashlight) for the running routes for safety reasons.

We are expecting temperatures in the low 60’s overnight.

Do plan on bringing plenty of clothes to change into, and sustainment for the night. We can’t wait!

1:00PM: "GLENN"

Saturday 1:00pm – Workout #1
Teams of 3
30 Clean and Jerks, 135/95

1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

The  CJ, Ropes, and Burpees are team totals.
Miles are are broken into 200 meter repeats per teammate (8 total)



Saturday 2:00pm – Workout #2
Teams of 2
8 Rounds:
200 Meter Run
11 Burpee Deadlifts, 60/40’s

*Teammates complete a full round, then switch (4 rounds each)


3:00PM: "MR. JOSHUA"

Saturday 3:00pm – Workout #3
“Mr. Joshua”
Teams of 3
5 Rounds:
400 Meter Run (133m run, alternating)
30 Abmat Sit-Ups (team total)
15 Deadlifts, 250/165 (team total)


4:00PM: "FASS FIT"

Saturday 4:00pm – Workout #4
“Fass Fit” (John Fass)
Teams of 2
3 Rounds:
10 Deadlifts, 315/205
20 Pull-Ups
30 KB Snatches, 53/35
*All team totals

5:00PM: "MURPH"

Saturday 5:00pm – Workout #5
Teams of 3
1 Mile Run (together)
20 Rounds, alternating with teammates:
5 Pull-Ups, 10 Pushups, 15 Air Squats
1 Mile Run (together)


6:00PM: "JT"

Saturday 6:00pm – Workout #6
Teams of 2
21 – 15 – 9
Handstand Pushups
Ring Dips
*Team totals for all movements


7:00PM: "NATE"

Saturday 7:00pm – Workout #7
Teams of 3
2 Ring Muscle-Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)
*Teammates alternate full rounds

Modification for Ring Muscle-Ups and HSPU:
2 Burpee CTB Pull-Ups + 4 DB Strict Presses


8:00PM: "COLLIN"

Saturday 8:00pm – Workout #8
Teams of 3
6 Rounds:
400 Meter Wreckbag Run, 50/35
12 Push Press, 115/75
12 Box Jumps, 24”/20”
12 SDHP, 95/65
Team runs together with a single sandbag.
Team totals on remaining work inside the gym.



Saturday 9:00pm – Workout #9
“The Juicy” (Kevin Houston)
Teams of 3
10 Clean and Jerks
400 Meter Barbell Carry
10 Clean and Jerks
400 Meter Sled Pull
10 Clean and Jerks
400 Meter Sled Push

Barbell and sled are prescribed loaded with the average body weight of the team.
Clean and Jerks are team totals.


10:00PM: "STRANGE"

Saturday 10:00pm – Workout #10
Teams of 3
8 Rounds:
600 Meter Run (each teammate runs 200)
11 Weighted Pull-Ups, 53/35
11 Walking Lunges, 53/35
11 Kettlebell Thrusters, 53/35
Work inside the gym are team totals.



Saturday 11:00pm – Workout #11
“Job’s Challenge” (Ryan Job)
Teams of 3
3 Rounds:
20 Burpees
15 Pull-Ups
60 Jumping Lunges
25 Pushups
1,000 Meter Row
*All movements are team totals


12:00AM: "JASON"

Sunday 12:00am – Workout #12
Teams of 3
100 Air Squats, 5 Ring Muscle-Ups
75 Air Squats, 10 Ring Muscle-Ups
50 Air Squats, 15 Ring Muscle-Ups
25 Air Squats, 20 Ring Muscle-Ups

*Team totals

Modification for Ring Muscle-ups
2 Burpee Pull-Ups per Muscle-Ups (10-20-30-40)


1:00AM: "BADGER"

Sunday 1:00am – Workout #13
“Badger” (Mark Carter)
Teams of 3
3 Rounds:
30 Squat Cleans (95/65)
30 Pull-Ups
800 Meter Run

Squat Cleans and Pull-Ups are team totals.
Runs are alternating 200 meter repeats per teammate (4 total per round).


2:00AM: "BLAKE"

Sunday 2:00am – Workout #14
Teams of 3
4 Rounds:
100’ Overhead Plate Walking Lunge, 45/35
30 Box Jumps, 24/20
20 Wallballs, 20/14
10 Handstand Pushups

All are team totals.



Sunday 3:00am – Workout #15
“Adam Brown”
Teams of 3
2 Rounds:
24 Deadlifts, 295/195
24 Box Jumps, 24/20
24 Wallballs, 20/14
24 Bench Press, 195,125
24 Box Jumps, 24/20
24 Wallballs, 20/14
24 Power Cleans, 145/100

All are team totals.



Sunday 4:00am – Workout #16
Teams of 3
1 Round:
1 Mile Run with Med Ball, 20/14
60 Burpee Pull-Ups
800 Meter Run with Med Ball, 20/14
30 Burpee Pull-Ups
400 Meter Run with Med Ball, 20/14
15 Burpee Pull-Ups

Teams runs together with the medball.
Burpee pull-ups are team totals.


5:00AM: "BRIAN"

Sunday 5:00am – Workout #17
Teams of 3
5 Rounds:
5 Rope Climbs
25 Back Squats (185/135)

Both movements are team totals.


6:00AM: "SPEHAR"

Sunday 6:00am – Workout #18
Teams of 3
1 Round:
100 Thrusters, 135/95
100 C2B Pull-Ups
6 Mile Run*

Team totals on the thrusters and CTB pull-ups.
*Team runs 2 miles together (3 athletes x 2 miles = 6)



Sunday 7:00am – Workout #19
Teams of 2
3 Rounds:
800 Meter Run
50 Hip Extensions
50 AbMat Sit-Ups

Teammates alternate 200m runs (2 each) for each 800m.
Hip Extensions and Abmat Sit-Ups are team totals.


8:00AM: "KEVIN"

Sunday 8:00am – Workout #20
Teams of 3
3 Rounds:
32 Deadlifts, 185/135
32 Hanging Hip Touches
800 Meter Dumbbell Farmers Carry, 15/10’s

Team totals on the deadlifts and hip touches.
Team runs together for the 800’s passing DB’s as they see fit.


9:00AM: "FEEKS"

Sunday 9:00am – Workout #21
Teams of 3
2 x 100 Meter Run, 2 Dumbbell Clusters, 65/45

4 x 100 Meter Run, 4 DB Clusters, 65/45
6 x 100 Meter Run, 6 DB Clusters, 65/45
8 x 100 Meter Run, 8 DB Clusters, 65/45
10 x 100 Meter Run, 10 DB Clusters, 65/45
12 x 100 Meter Run, 12 DB Clusters, 65/45
14 x 100 Meter Run, 14 DB Clusters, 65/45
16 x 100 Meter Run, 16 DB Clusters, 65/45
18 x 100 Meter Run, 18 DB Clusters, 65/45

All work are team totals.


10:00AM: "DIETZ"

Sunday 10:00am – Workout #22
Teams of 3
10 Rounds:
200 Meter Run
5 Pull-Ups
10 Kettlebell Swings
15 Push-ups

The run is a single station, as is the 5/10/15. The team of three continues to alternate through, with the next teammate completing the next station.


11:00AM: "TOMMY V"

Sunday 11:00am – Workout #23
“Tommy V”
Teams of 3
21 Thrusters, 115/75
12 Rope Climbs
15 Thrusters, 115/75
9 Rope Climbs
9 Thrusters, 115/75
6 Rope Climbs

All work are team totals.


12:00PM: "MARSTON"

Sunday 12:00pm – Workout #24
Teams of 2
1 Partner Deadlift (405/285)
10 Toes to Bar
15 Barbell-Facing Burpees

Teammates complete the deadlift together, and alternate the remainder of the round on the toes to bar and the barbell-facing burpees.