The David Goggins' Grueling Run-Pushup-Run Challenge - Have You Got What it Takes?

The David Goggins' Grueling Run-Pushup-Run Challenge - Have You Got What it Takes?

The former Navy SEAL David Goggins has become synonymous with brutal and intense workouts and physically demanding fitness challenges. He was named by Outside magazine as The Fittest (Real) Man in America and being the only man in history to complete elite training as a Navy SEAL, Army Ranger and Air Force Tactical Air Controller you can understand why. He has also gone on to set records in numerous endurance events, including ultramarathons and a world record for the most pull-ups done in 24 hours (4,030 in 17 hours).
Goggins' releases various workouts via his social media channels and has recently put out a military workout consisting of a 6 mile run and 300 push ups (25 push ups, every 0.5 miles) 
  • Start at a 9 minute-mile pace.

  • After running half a mile, drop down and do 25 push-ups.

  • After 1 mile, do 25 push-ups and run the next mile at an 8:50 mile pace.

Repeat push-ups at every half mile and by the last mile you run should be at an 8:10 mile pace.

  • 1st mile: 9 mile pace (50 push-ups)

  • 2nd mile: 8:50 mile pace (50 push-ups)

  • 3rd mile: 8:40 mile pace (50 push-ups)

  • 4th mile: 8:30 mile pace (50 push-ups)

  • 5th mile: 8:20 mile pace (50 push-ups)

  • 6th: mile: 8:10 mile pace (50 push-ups)


Total: 6 miles and 300 push-ups.

Youtuber and long distance runner Elijah Orr recently tried taking on Goggins' brutal run-pushup-run challenge and filmed the workout for his subscribers. When Orr attempted the challenge, he made it even more difficult by starting at 7:30 and aiming to get down to 6:40.

"The lactic acid is starting to build up, for sure," he says halfway through the run, having done 150 pushups already. "My shoulders are definitely feeling it."

Orr completed the 6-mile run in 41:58, with a total elapsed time of 51:22 including the pushups. "If you're looking for a challenge, this one is pretty hard, especially towards the end, and a great test of fitness," he says, "so I encourage as many of you as you can to go out and try this one." 

If you are looking to mix up your training or add in a grueling yet rewarding workout then be sure to give this one a go. 
Goggins has also published a book "Can't Hurt Me: Master Your Mind and Defy the Odds" with one of our favourite takeaways around his suffering and achievement views being;

Be the one warrior

[on Heraclitus] “Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior…”