Favorite Stew Smith Workouts Over the Years

Some Workouts Are Just Iconic and Become GO-TO Options for Many!

All-Weather Outdoor Pull-Up Bars Are Essential to These Programs

Stew Smith highlights iconic signature sessions like the PT Pyramid, Super Set/Max Rep sets, and the Sand Baby Devil Murph as staples, alongside heavy-volume or weighted days (depending on the cycle) that blend full-body strength, rucking, and cardio (run-ruck-swim).

Signature Stew Smith Favorite Formats

  • PT Pyramids: This is the PERFECT WORKOUT – Warm-up, max out, cool-down all in one. Built by scaling up reps (e.g., 1-2-3 up to 10 (or higher) and back down) on core calisthenics like pull-ups, push-ups, and dips to build high-volume muscle stamina. A classic way to increase volume at both the sub-max and max-effort levels. Add 400m runs after each set for active rest, and the workout is COMPLETE!

    The Sand Baby Devil Murph: A brutal tactical twist on the classic Murph benchmark featuring high-rep calisthenics, weight, and running/load bearing elements. When you combine three tough workouts: A Murph, Log PT Simulator with a sandbag, and the Devil’s Mile (now renamed the Chambers Mile), you get a workout that simulates log PT and several exercises you will see again on tough days in selection.


  • Loaded / Ruck/Run Sessions: An outdoor workout focusing on weighted carries, rucking, or plate carrier/calisthenics workouts to test core and spinal stabilizers under external stress. We make these exercises harder by adding steps, hills, or soft sand.

  • Mid-Week Mobility: Not just for OLD GUYS but necessary for OGs! Shoulder mobility helps improve speed in the water with a tighter streamline. Mobility in the hips, knees, and ankles helps with treading (no hands), swimming with fins, and power kicks for more speed and momentum when swimming. These are placed mid-week to earn an easy day and focus on recovery, technique, and pool skills for the swim workout.


  • Full-Body Strength & Functional Days: Friday/Saturday workouts emphasizing multi-joint movement patterns (push, pull, hinge, carry, crawl) rather than isolating single muscles.  Farmer walks, fireman carries, bear crawls, squats, lunges, and a wide variety of push-pull upper body exercises. These are usually done with moderate volume with weight vests, kettlebells, or sandbags. Add soft sand to this type of workout, and you have a selection prep combo that will prepare you for what’s to come.


  • Max Rep Sets: (aka the Total Repetition Method) These workouts are ideal for those stuck at 15 pull-ups with a goal to surpass 20+ by doing it just once a week, combined with two other sub-max effort workouts (pyramid, superset, etc). Same for push-ups, sit-ups, and other fitness test exercises. HOWEVER, a recent post on Jail House Strong had a different name for this type of workout and different exercises to use as well (weighted, running, etc.). They call it the Total Repetition Method.  Do 100 reps in as few sets as possible – that is it. We will be working on some of these this cycle.

  • The 50-50 Swim Workout: This one is so good, I share it with the world, but you will find variations on this one in any of my swimming critical special ops programs (Navy PST, SEAL, SWCC, AFSW, Recon/MarSOC, Rescue Swimmer, and other military diving programs)

If you want to ask questions about what program to consider or ask Stew to develop something more specific to a personal goal, let him know at Stew@stewsmithfitness.com:

But have answers to the following questions when you email Stew:

  • Are you training for a specific selection test (PST, BUD/S, SFAS)?
  • What equipment do you have available right now?
  • What is your athletic history?
  • What are your short- and long-term goals? (weight gain/loss, military/LE service?)
  • Are you looking for a written program, APP, or a more personalized approach with online coaching?

Your Mission Starts Now

Let today be the day you refuse to quit. Let today be the day you adopt a mindset that transforms setbacks into comebacks. Join the Never Quit Mindset revolution and discover your limitless potential.

Act now—seize your $100 savings and begin the transformation that will last a lifetime.


Buy Now!
Never Quit Mindset Book, eBook, Audio Book, and 
Online Video / Audio Course


Transform Your Goals, Overcome Challenges, and 
Build Unbreakable Resilience

Discover The Never Quit Mindset by Stew Smith—a transformative personal development resource designed for motivated individuals seeking to break through barriers and achieve lasting success. Whether you're striving for excellence in your career, health, or personal life, this guide provides the tools to develop the discipline needed to conquer obstacles and fulfill your potential.

There is More To StewSmithFitness.com than You May Know

Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world. 

Here is a list of what we do at StewSmithFitness.com

Who is Stew Smith? Coach, Trainer, Author, Podcaster 

I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at StewSmithFitness.com

Core Mission

Specific Programs & Courses

Resources and Content

Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)

As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.

Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced. 


Remember, as you age, your training needs to adapt.

Have you been thinking about getting back in shape but don’t know where to start?

Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.

Training is What We Do: 

Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.  

New Tactical Fitness Training Course!

Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

Where to Find More Information About Optimal Performance Training Programs

When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics.  When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

Online Coaching Options

Online Coaching is Available with Stew Smith Fitness - Weekly Workouts created personally for you.


New Members' Only Content / Services Program!

If you want access to years' worth of workouts, many of the top eBOOKs, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a video/picture library of exercises, and more access to LIVE Q/A sessions, check out the Stew Smith Fitness Members Section. 

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)

Best of all, if you have questions, email Stew Smith himself (Stew@stewsmithfitness.com).  Join the tactical fitness group discussions, latest articles, LIVE QA videos, swim critiques, podcasts, and much more at the Stew Smith Tactical Fitness Training Closed Group on Skool.


Questions?  Just email Stew@StewSmithFitness.com

 

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