Navy Warrior Challenge: Complete Guide (Updated)

Think you’re fit enough for the Navy’s toughest jobs? Think again.

The Warrior Challenge isn’t just a test—it’s a brutal, high-stakes screening process designed to weed out the weak.

SEALs, SWCC, EOD techs, Divers, and Rescue Swimmers don’t just show up—they dominate.

If you can’t crush this fitness test, don’t bother packing your bags for boot camp. But if you’re serious about making the cut, this guide will show you exactly what it takes.

The minimum standards are tough. The competitive scores are even harder. And the training pipeline? Only the best survive.

Let’s dive in.

What Is the Navy Warrior Challenge?

The Navy Warrior Challenge is a recruitment pipeline for SEALs, SWCC, EOD techs, Navy Divers, and Aviation Rescue Swimmers.

It starts with the Physical Screening Test (PST). Pass that, and you’re in for some of the toughest training the Navy has to offer.

This isn’t for everyone. It’s built for those ready to push limits and earn a spot in Navy Special Operations or Navy Special Warfare.

Why Preparation Is Crucial

Many recruits walk into a Navy recruiting office excited about military service but fail to grasp the level of preparation required.

Meeting the Navy’s general entry standards is one thing; qualifying for the Warrior Challenge programs is another beast entirely.

Failing the entrance PST, not meeting weight standards, or lacking swimming proficiency are common reasons why candidates get turned away.

Before stepping into a recruiter’s office, you should already be training at a high level.

Physical Screening Test (PST) Requirements

The PST is your gateway to the Warrior Challenge. You’ll need to master:

• 500-yard swim (sidestroke, breaststroke, or a combination; AIRR can use freestyle)
• Push-ups (2-minute time limit)
• Sit-ups (2-minute time limit)
• Pull-ups (no time limit)
• 1.5-mile timed run

Minimum Standards by Program:

Program	Swim	Push-ups	Sit-ups	Pull-ups	Run
SEAL	12:30	50	50	10	10:30
SWCC	13:00	50	50	6	12:00
EOD	12:30	50	50	6	12:30
AIRR	12:00	42	50	4	12:00
Navy Diver	12:30	50	50	6	12:30

Automatic Qualification Standards: If you can reach these, you stand out from the competition.

• SEALs: 9:30 swim, 75 push-ups, 75 sit-ups, 15 pull-ups, 9:30 run
• SWCC: 10:00 swim, 70 push-ups, 70 sit-ups, 10 pull-ups, 10:00 run
• EOD/Diver: 10:00 swim, 65 push-ups, 65 sit-ups, 10 pull-ups, 10:15 run
• AIRR: 8:20 swim, 65 push-ups, 65 sit-ups, 10 pull-ups, 10:15 run

Breaking Down Each Warrior Challenge Job

Navy SEAL (SO)

• One of the most demanding military training programs in the world.
• After boot camp, candidates attend NSW Prep in Great Lakes, Illinois.
• Must pass BUD/S (Basic Underwater Demolition/SEAL) in Coronado, California.
• SEAL Qualification Training (SQT) follows BUD/S.
• Missions include direct action warfare, special reconnaissance, counterterrorism, and underwater demolitions.

Special Warfare Combatant-Craft Crewman (SWCC)

• High-speed, heavily armed boat operators supporting special operations.
• NSW Prep (Great Lakes) leads to advanced training in Coronado, California.
• Conducts coastal and riverine operations, including high-speed assaults.
• Training includes survival, evasion, resistance, and escape (SERE).

Explosive Ordnance Disposal (EOD)

• Trains at NAVSCOLEOD (Eglin AFB, Florida) after attending Navy Dive School (Panama City, Florida).
• Works with Special Forces, clearing explosive threats worldwide.
• Must master handling mines, IEDs, and chemical/biological/nuclear devices.
• Skilled in skydiving, underwater demolitions, and robotic operations.

Navy Diver (ND)

• Specialized in underwater ship repair, salvage, and submarine rescue.
• Operations extend to deep-sea exploration and experimental diving.
• Training pipeline includes the Panama City Navy Dive School.
• Must be comfortable working in extreme depths and cold environments.

Aviation Rescue Swimmer (AIRR)

• Conducts search and rescue missions in dangerous conditions.
• Must master open-water swimming, buddy tows, and helicopter rescue operations.
• Firefighting, medical training, and submarine hunting are part of the job.
• Requires unmatched water confidence and stamina.

Where You’ll Train—and What to Expect

Knowing your training environment changes everything. It shapes your mindset, your prep, and how you handle the grind. Here’s where you’ll train and what you need to know.

Naval Station Great Lakes, Illinois

Why You’re Here: NSW Prep—Naval Special Warfare Preparatory School. This is where future SEALs and SWCCs get broken down and rebuilt. It’s the proving ground before the real test.

What You’ll Face:

• Relentless physical training. Strength, endurance, and mental grit all get pushed past their limits.
• Brutal water drills. Swimming, underwater confidence, drown-proofing—failure isn’t an option.
• Academic prep. You’ll study just as hard as you train. The right knowledge makes the difference when selection hits.

Naval Amphibious Base Coronado, California

Why You’re Here: The core of SEAL and SWCC advanced training.

Training Breakdown:

• SEAL BUD/S (Basic Underwater Demolition/SEAL): Six months of nonstop grind. Hell Week is just one part.
• SWCC (Special Warfare Combatant-Craft Crewman) Training: Heavy focus on boat ops, navigation, and weapons.

Naval Diving and Salvage Training Center, Panama City, Florida

Why You’re Here: The heart of Navy Dive School. Every Navy diver passes through here.

What You’ll Master:

• Open- and closed-circuit diving.
• Underwater salvage and construction.
• The basics of explosive ordnance disposal diving.

Eglin Air Force Base, Florida

Why You’re Here: NAVSCOLEOD—Naval School Explosive Ordnance Disposal. If you’re an EOD tech, this is where you learn how to handle explosives.

What You’ll Learn:

• How to handle and disarm live explosives.
• Advanced robotics and demolition tactics.
• Disposal of chemical, biological, and nuclear ordnance.

Each location is a proving ground. Know what’s coming. Train accordingly.

How to Dominate PST and Warrior Challenge Training

Passing the Navy Warrior Challenge PST isn’t enough. You need to crush it. The real goal? Stand out from the pack. That means training smarter, pushing harder, and building the endurance, strength, and mindset of a warrior.

1. Own the 500-Yard Swim

Struggling in the water? You’re already behind.

• Master the Right Strokes – Sidestroke, breaststroke, or a mix. AIRR candidates? Get your freestyle dialed in.
• Get Efficient – Sprinting burns you out fast. Stay smooth, steady, and controlled.
• Train Under Fatigue – Swim after an intense workout. Simulate the exhaustion you’ll feel on test day.

2. Run Like Your Future Depends on It

Because it does. A fast 1.5-mile run is the bare minimum. SWCC and SEAL candidates? You need serious endurance.

• Speed + Stamina – Sprint and jog intervals twice a week.
• Train for Distance – Hit 3-5 mile runs regularly.
• Run With Weight – SWCC and SEAL hopefuls? Get used to rucking. Missions aren’t done in running shoes.

3. Master Bodyweight Strength

Push-ups, sit-ups, and pull-ups aren’t just test events. They’re survival tools.

• Max Out Every Session – Train to failure. Build endurance.
• Use Greasing the Groove – Small, frequent sets throughout the day beat one long session.
• Grip Strength Wins – Thick bar pull-ups, towel hangs, and dead hangs will keep you from gassing out.

4. Train Like an Operator, Not a Recruit

Boot camp workouts won’t cut it. You’re preparing for SWCC, SEALs, or EOD—train like it.

• Multi-Event Workouts – Swim, run, and hit calisthenics circuits back-to-back. No easy days.
• Shorten Recovery – PST events are tested with little rest. Train the same way.
• Toughen Up – Cold water, uneven terrain, bad weather—embrace it. It’s what’s coming.

5. Build Mental Resilience

The PST is the easy part. The real test? How you handle exhaustion.

• Train When You Don’t Want To – Early mornings, sore muscles, zero excuses.
• Simulate Stress – Minimal sleep, time pressure, no comfort.
• Push Past Failure – Quitters don’t make it. Keep going.

Most people train to pass. You’re training to dominate.

Vision and Conduct Requirements

Vision Standards

• SEAL/SWCC: Uncorrected vision must be no worse than 20/200 in each eye, correctable to 20/20.
• EOD (Explosive Ordnance Disposal): Uncorrected vision no worse than 20/200 in each eye, correctable to 20/25.
• Diver: Uncorrected vision no worse than 20/200 in each eye, correctable to 20/25.
• AIRR (Aviation Rescue Swimmer): Uncorrected vision no worse than 20/100, correctable to 20/20.

Conduct Screening

• Disqualifying Offenses: Certain traffic violations, misconduct offenses, and major offenses can disqualify candidates.
• Waiver Eligibility: The number and severity of past infractions determine eligibility for waivers.

Navy Reserve & Civilian Life: What Comes Next?

The Warrior Challenge Program can lead to a 20-year career in active duty military service, or you can transition into part-time Navy Reserve opportunities.

Many former SEALs, SWCC, and EOD techs go on to careers in private security, government contracting, or law enforcement. Others use their skills to transition into the Navy Reserve while pursuing civilian life.

If you separate from active duty and are considering civilian careers, your experience will open up a range of career opportunities beyond the military.

Are You Ready? Or Are You Just Dreaming?

The Navy Warrior Challenge isn’t just a fitness test—it’s a mindset. If you want to join America’s most elite maritime forces, you need to start training well before you meet with a recruiter.

The PST is just the first hurdle; real training begins when you’re accepted.

Crush the PST, prepare for the toughest selection pipelines in the world, and embrace the grind.

Only the best make it through—will you be one of them?

Contact your local recruiter today.