There is a ruck marching program in the SF guidelines that will build you up from three-mile ruck march with a 30-pound rucksack at a 45-minute pace to 18 miles with 50-pound ruck sack in 4.5 hours.
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The weight of backpacks that seals carry on missions can vary depending on the specific mission and equipment required. It depends on the mission. If it's a quick in and out or if they have vehicles their packs might weight about 20-40lbs depending on their position in the team.
This is perfectly fine for weekend trips or a few miles of hiking to a nearby campsite. However, base weights that exceed twenty or thirty pounds does not work well for long distance hiking. The typical conventional backpacker has a base weight around 25 to 30 pounds.
Regular backpackers have packs that weigh about 30 lbs. They're generally newcomers to the hiking hobby, and they have a tendency to overpack. If you're a newcomer going backpacking for the first time, it's a good idea to never exceed 40 lbs and go with an experienced friend or a group of hikers.
A loaded backpacking pack should not weigh more than about 20 percent of your body weight. (If you weigh 150 pounds, your pack should not exceed 30 pounds for backpacking.) A loaded day hiking pack should not weigh more than about 10 percent of your body weight.