November 2023 - Push It Real Good

November's Monthly Challenge is "Push It Real Good", an old school push up improvement challenge.

The firehouse with the most points wins.

Points = (Firehouse Participants x 3) + Total Firehouse Push up Improvement

Single Engines will have their score scaled: Participants x 6, Improvement x 2

How to Play:

Day 1 (Nov 1st) video your max effort push up attempt

Day 30 (Nov 30th) video your max effort push up attempt

Follow our optional Training Plan (Sept 2nd - 29th)  /  (Beginner, Moderate or Advanced options)

Standards for Push ups & Max Effort Attempt

Beginner: max effort attempt ends when chest rest on the floor or hands come off the ground. Push up standard: Knees rest on the floor. Full lock out at top, chest must touch abmat at bottom. FFs may rest as needed in the lock out position. (see video)

Moderate / Advance: max effort attempt ends when the chest rests on the floor or knee(s) touch the ground to rest.  FFs may rest as needed in a push up plank position. Push up standard: Full lock out at top, chest must touch abmat at bottom. (see video)

Training Plan

Sept 2nd - Sept 29th

Missed Training Days are NOT required to be made up, jump back in and perform the next day’s prescribed amount of push ups.

Warm up (to be completed prior to each push up session) Shoulder Prep

2 Rounds (see video)

5 Banded Pull a Parts from the Front

5 Banded Pull a Parts from the Top

5 Banded Dislocates

** use a light band. A 1/4" resistance band will be suitable for most (Amazon)

Optional Training Plan (Sept 2nd - 29th) - (Beginner, Moderate or Advanced)

Beginner: perform 2 push ups on Day 2. Add 1 push up each day. The amount of push ups will correlate with the date. Nov 3 = 3 push ups .. Nov 7 = 7 push ups  .. Nov 29 = 29 Push ups.

Push ups do not need to be unbroken, rather accumulate the days total over a 24 hour period (0000 - 2400 hours).

Moderate: perform 4 push ups on Day 2. Add 2 push ups each day. The amount of push ups will correlate with the date multiplied by 2 .. Nov 3 = 6 push ups .. Nov 7 = 14 push ups .. Nov 29 = 58 Push ups.

Push ups do not need to be unbroken, rather accumulate the days total over a 24 hour period (0000 - 2400 hours).

Advanced: perform 6 push ups on Day 2. Add 3 push ups each day. The amount of push ups will correlate with the date multiplied by 3 .. Nov 3 = 9 push ups .. Nov 7 = 21 push ups .. Nov 29 = 87 Push ups.

Push ups do not need to be unbroken, rather accumulate the days total over a 24 hour period (0000 - 2400 hours).

Firehouse Team Captains:

Please forward your firehouse rosters (rank, first & last name) with each member's beginning total, end total and push up improvement to healthandladders@boston.gov by 1200 hours on Monday, December 4th. Videos are not required to be submitted, only the roster and push up totals. Have members save their videos. The winning firehouse will have their videos requested and audited.