"Navy SEAL Workout"

I am back to the grind. After getting 6th place in Germany with my ultimate frisbee team (Hamburg Hardfisch) and spending weeks working on my doctoral thesis I want to get back to working out. I have no gym membership, so it will just be bodyweight stuff and running. I made a post before about mixing bodyweight workouts and weight training, which was marginally successful until I injured my wrist and couldn't do pushups. In any case I will now start with the same "Navy SEAL Workout" that I linked to then. One of the links is dead, so I figured I would reproduce it here so that it doesn't get lost. *This isn't my intellectual work at all, just reproducing it here, but I have no original source to point to. Taken from here this time.*

I will only follow the pushup/pullup/dip/crunch part of the workout (note I will do crunches and not full situps, which is likely better overall for various reasons), and will run when I get the chance. Likely not much swimming for now. I will also realy only focus on the first nine week block, since the program gets really crazy after that.

Round 1:

WK#	Pushups	Situps	Dips	Pullups	Running	Swimming
1	4x15	4x20	0	3x3	M/W/F-2/2/2	4-5x15min
2	5x20	5x20	0	3x3	M/W/F-2/2/2	4-5x15min
3	5x25	5x25	0	3x4	break	4-5x20min
4	5x25	5x25	0	3x4	M/W/F-3/3/3	4-5x20min
5	6x25	6x25	0	2x8	M/T/W/F-2/3/4/2	4-5x25min
6	6x25	6x25	0	2x8	M/T/W/F-2/3/4/2	4-5x25min
7	6x30	6x30	0	2x10	M/T/W/F-4/4/5/3	4-5x30min
8	6x30	6x30	0	2x10	M/T/W/F-4/4/5/3	4-5x30min
9	6x30	6x30	0	3x10	M/T/W/F-4/4/5/3	4-5x35min

Round 2:

WK#	Pushups	Situps	Dips	Pullups	Running	Swimming
1	6x30	6x35	3x20	3x10	M/T/W/F/Sa-3/5/4/5/2	4-5x35min
2	6x30	6x35	3x20	3x10	M/T/W/F/Sa-3/5/4/5/2	4-5x35min
3	10x20	10x25	10x15	4x10	M/T/W/F/Sa-4/5/6/4/3	4-5x45min
4	10x20	10x25	10x15	4x10	M/T/W/F/Sa-4/5/6/4/3	4-5x45min
5	15x20	15x25	15x15	4x12	M/T/W/F/Sa-5/5/6/4/4	4-5x60min
6+	20x20	20x25	20x15	5x12	M/T/W/F/Sa-5/6/6/6/4	4-5x75min

Obviously this second round of 6+ weeks ramps ups very fast, and the workouts at the end would take a very long time to complete. I would wager that very few people have actually done this, although I know nothing about high-performing military training regimens. Again, just recording this program I read of elsewhere.