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The Bring Sally Up Fitness Challenge

May 16, 2023 | Joel Runyon

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“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.

  1. Pick a workout movement to do (this is typically pushups)
  2. Play the song “Flower” by Moby.
  3. Every time the song says “bring sally up” – go up on the movement
  4. Every time the song says “bring sally down” – go down on the movement.
  5. For added difficulty, don’t rest on the floor in each movement, but rather hold tension at the bottom of the movement.
  6. 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

By the time you finish this challenge, you’ll have the lyrics burned into your brain. That said, if you want to know exactly what they are, so you can sing along to the madness, here you go.

[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

Bring Sally Up Lyric Video

Here’s the lyric video for “Flower” – the Bring Sally Up pushup song.

Do The Bring Sally Up Challenge

Are you up for the challenge? Make it happen and let me know how far through the song you got in the comments below! Here’s the Spotify playlist if you need it:

https://cdn.embedly.com/widgets/media.html?src=https%3A%2F%2Fopen.spotify.com%2Fembed%2Fplaylist%2F1zts82UBgLeJNpfISxyZJt%3Futm_source%3Doembed&display_name=Spotify&url=https%3A%2F%2Fopen.spotify.com%2Fplaylist%2F1zts82UBgLeJNpfISxyZJt&key=c4e54deccf4d4ec997a64902e9a30300&type=text%2Fhtml&schema=spotify

Other Puke Tests

Other puke tests you might love to hate:

Joel Runyon

Joel Runyon

Joel Runyon

Joel is the founder of IMPOSSIBLE and the founder of MoveWell. Joel founded MoveWell after sustaining an injury while running an ultra marathon on every continent. Joel is writes about mobility, pain management and health and wellness overall.