The Bring Sally Up Fitness Challenge
"Bring Sally Up"
Those words will bring PTSD to any athlete, operator, crossfitter or anyone who's had the pleasure (or pain) of doing the bring sally up challenge. Whether you want to do the pushup, squat, pull-up or your own variation - here's how you can take on the bring sally up fitness challenge to test your limits.
The Bring Sally Up Song (Flower by Moby)
First of all, the bring sally up song originates from the song "Flower" by Moby. In the song, the phrase "bring sally up, bring sally down" is repeated over and over throughout the song.
Many athletes have adapted the song and turned it into a difficulty & testing challenge appropriately called the "bring sally up" challenge.
The Bring Sally Up Fitness Challenge
The bring sally up challenge is incredible simple.
- Pick a workout movement to do (this is typically pushups)
- Play the song.
- Every time the song says "bring sally up" - go up on the movement
- Every time the song says "bring sally down" - go down on the movement.
- For added difficulty, don't rest on the floor in each movement, but rather hold tension at the bottom of the movement.
- Try to last the entire song and hang on to survive.
And that's the workout!
The Total Number Of Movements In "Bring Sally Up"
If you complete the challenge, you'll finish 30 reps of your chosen exercise.
The total number of reps is not as difficult as the overall fatigue of holding yourself at the bottom of the rep continually through the 3:28 duration of the song.
The Workout Variations
You can do multiple variations of this including:
- Pushups
- Clapping Pushups
- Overhead press
- Pullups
- Squats
- Planks (high/low)
Anything else you can get your mind to come up with.
The Bring Sally Up Lyrics
For simple reference, in case you haven't memorized them by now.
[Hook] [x8]
Green Sally up
And Green Sally down
Last one squat
Gotta tear the ground
[Bridge]
Old Miss Lucy’s dead and gone
Left me here to weep and moan
[Hook] [x5]
Green Sally up
And Green Sally down
Last one squat
Gotta tear the ground
[Bridge]
Old Miss Lucy’s dead and gone
Left me here to weep and moan
[Hook] [x5]
Green Sally up
And Green Sally down
Last one squat
Gotta tear the ground
[Bridge]
Old Miss Lucy’s dead and gone
Left me here to weep and moan
[Hook] [x12]
Green Sally up
And Green Sally down
Last one squat
Gotta tear the ground
[Bridge]
Old Miss Lucy’s dead and gone
Left me here to weep and moan
Other references
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Joel Runyon is the founder of IMPOSSIBLE® - performance lifestyle brand encompassing performance apparel & formulas, IMPOSSIBLE Fitness® programs, and a philanthropy arm. An endurance athlete and entrepreneur - he's also the creator of MoveWellApp and owns Ultimate Meal Plans. Find out what next challenge Joel is crossing off his impossible list here.
