June 11, 2014

4 Minute Push Up Challenge – How Many Can You Do?

How many push ups can you do in 4 minutes. Great challenge originally created my strength and conditioning coach Martin Rooney of Training For Warriors The Rules Begin the test in the up position. Start the timer before the first descent. For a rep to count, you must go all the way down until the elbow is at least at a 90-degree angle (chest 2 inches off the floor) and lock out the elbows at the top. The core must stay locked and move up and down with every rep using the toes as the fulcrum of the movement. You can rest/stop whenever you want, but the clock must keep running. Poor reps in terms of body position or putting down a knee before a rep is completed don’t count toward the total score. Stop counting when 4 minutes have elapsed and record your score. Rooney’s Rating Scale Below Average: Under 49 Average: 50-84 Good: 85-109 Excellent: 110-139 Extraordinary: 140+

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