100 Pushups: Assessment & Week 1 Workouts

Monday is our official start!

Before you can start doing the 100 Pushups Challenge workouts, you need the baseline number of pushups you can perform. That’s where the assessment comes in. I’m not calling it a test, people… it’s an assessment.

100 Pushups Assessment
Sometime this weekend, get yourself warmed up: jog around the block, do the CrossFit Central warmup, do a little jump rope, whatever floats your boat. Then drop into pushup position — either on your toes or on your knees — and execute as many good-form, consecutive push ups as you can.

And remember the TEAM RELENTLESS mantra: Never cheat. Never quit.

As Steve says on his Hundred Pushups site, “The results may be humbling, but trust me, honesty is the best policy if you want to maximize your strength gains!”

Once you’ve got your baseline number, you can select the workout track you’re doing this week. The program is based on doing pushups 3X per week. I’m going with M/W/F… doesn’t matter which three days you choose, but there should be a day of rest in between, if possible. (CrossFitters might not be able to do that; suck it up, homies.)

100 Pushups Workouts: Week 1
What was your assessment number? Use that number to decide which column of the chart to follow. (Click it to see it larger.)

  • 5 or less pushups: follow column 1.
  • 6 – 10 pushups: follow column.
  • 11-20 pushups: follow column 3.

Want to brag or complain? After you’ve done your workout for the day, you can come back here and post about your experience in the Comments section, or email the group. The more talking we do about this being hard/fun/rewarding/whatever, the easier it will be for all of us to stick with it.

Dave and I are doing our assessment tomorrow; I’ll let y’all know how it goes. This morning after our Bootcamp workout, I attempted “perfect form” pushups: hands close and near my armpits, elbows folded back, chest to the ground. I did TWO. Just two. So yeah… I’ll let you know what happens at the assessment, but I might be starting with that first column. Woot!

Want all the workouts in a handy one-page printout? Go here.

Good luck, pushupers!

* * * * * * * * * * *
Thank you to Steve Speirs for creating the Hundred Pushups web site and inspiring Team Relentless to tackle 100 pushups. I encourage you to make a donation to Steve to support his web site.

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  • Peepers says:

    Pretty fired up to do this – Thanks for the invite. I need to pay more attention to my form I guess. I think my elbows go way out to the side when I do my pushups. Looking forward to it either way.

  • Marc Majcher says:

    Whoa, I actually did ten on my toes right off. Crazy. I probably could have done a few more, but I think I’m going to stick with column two this time around, and see how that goes…

  • Melicious says:

    Nice, Marc!

    I’m going to do the test tomorrow when I’m rested. I’m unimpressed with my two.

    I just watched Cathlin do 10 perfect pushups in our work kitchen!

  • Bonita says:

    I’m going to do mine tomorrow after some solid rest.

  • richardcorbett says:

    Friday 04.10.09 – Fourteen (14) beautifully executed pushups, landing me squarely in column three. Looking ahead, I may need to drop back a column, but for now, ambition rules.

  • Melicious says:

    Richard, that is H-O-T. Nice going!

  • Melicious says:

    Just did my assessment… I did 9 really nice ones, and I’m not too proud to let y’all know, they were really hard. My triceps were burning! I don’t think I’ve ever done that many in a row with my elbows tucked in so tightly. I’m excited!

    Column 2. Woot!

  • richardcorbett says:

    I’ve chosen Sundays, Tuesdays and Thursdays for my workouts; all around better for my current schedule. So, that said, today was DAY 1 for me. Results:

    W1D1C3 – 10/12/7/7/5 (on toes); then 5 more on knees to meet min. requirement of 9+

    I also walked 4 miles and signed up for a 6-week photography course. Gotta love self improvement!

    Happy Easter, ya’ll.

  • Melicious says:

    Richard = ON FIRE!

  • PINKMONKEY says:

    Your site has inspired me to get my butt back into the gym. I almost forgot how great it feels to be super fit and fiesty!

  • Melicious says:

    Sweet! GoooooOOOOOOO, PinkMonkey!

  • Blake says:

    Okay, I did 6 well executed pushups. Kinda bruised the old ego, but I know this will help kick my form into high gear. Thanks for putting it all together Mel!

  • Melicious says:

    Nice job, Blake! Just think how tough and pretty our pushups will be in 6 weeks. WOOHOO! See you Friday at Bootcamp. Hugs!

  • thisislifeinaustin.com says:

    My brother and I did the assessment together (he’s not doing the 100 pushup challenge though) and I got 18 with good form. I was excited until he did 36! Nonetheless, I will be starting with column 3. 🙂

  • Bonita says:

    I did 25 toe push-ups. I struggled with the last 5 having to stop while holding myself in the plank position to focus on holding in my abs and keeping my back straight. My arms felt like noodles when I was done.
    I’m not sure if my baseline is when I had to stop? If so, my baseline is 20.

  • Milaka says:

    Okay, I started today with the assessment – I did six. Not great, but not shabby! My days will be T/Th/Sat.

    And because I can’t do things the easy way, I decided to also do the squat challenge AND the sit-up challenge! In my assessment today, I did 40 crunches and 60 squats! (I’ve always had strong legs!)

    Here’s to the challenge!!!!

  • Melicious says:

    That’s awesome, Milaka! Good on you, girl!

  • morerichardthandick says:

    Hey! Your Tuesday is my Wednesday so here’s my Wednesday report on Tuesday:

    W1D2C3 = 10/12/8/8/12

    All on my toes, TYVM.

    What’s that I hear? Is that a . . . WOOT!?

    Thought so.

  • morerichardthandick says:

    Um… I don’t see too many others posting their pushups updates…. Am I posting in the right place? Am I a geek for posting each workout? Argghhhh!!!! Anyway, I’m sharing W1D3C3 results, as follows:


  • Melicious says:

    Yes! You’re posting in the right place… and yes, you’re a geek, which makes you irresistible.

    I’m on track to do Day 3 workout tomorrow and will share my results.