ASSEMBLE UPCOMING EVENTS
Saturday, May 2 | 8:00 AM Concept2 Lab: SkiErg & RowErg
Monday, May 25 | 6:00 AM & 7:30 AM Memorial Day - MURPH
Saturday, June 20 | 6:00 AM-12:00 PM HYROX Full Simulation
Tuesday, July 1 | 10:00-11:00 AM HYROX Youth Training Club
Saturday, July 12 | 8:00-11:00 AM Assemble Running Lab: Form & Mechanics
EACH EVENT IN FULL DETAIL BELOW
CONCEPT2 LAB: SKIERG & ROWERG
Saturday, May 2 | 8:00 AM-9:00 AM
In this lab, we break down the SkiErg and RowErg from the ground up so you can move more efficiently, produce more power, and sustain higher output without burning out.
What you’ll learn:
Proper technique and mechanics for both SkiErg and RowErg
How to generate power
Pacing strategies for intervals, races, and longer efforts
Damper settings, drag factor, and how to individualize your setup
Common mistakes that cost you speed and efficiency
What you’ll gain:
More output with less wasted energy
Better carryover to running, HYROX, and endurance events
Confidence knowing exactly how to approach each machine
MEMORIAL DAY: MURPH
Monday, May 25 | 6:00 AM & 7:30 AM
Each year on Memorial Day we complete “Murph” to honor Lt. Michael P. Murphy and the men and women who have given their lives in service to our country.
Workout:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
The workout may be completed with or without a weighted vest and movements can be partitioned and scaled as needed. Murph is about effort, remembrance, and completing something hard together as a community.
DROP-IN: $28 | ASSEMBLE ATHLETES: FREE
HYROX | FULL SIMULATION
Saturday, June 20 | 6:00 AM
Join us at Assemble, an official HYROX Training Club, for a HYROX Full Simulation designed to replicate the official race format with the same stations, distances, and race flow you’ll experience on competition day.
FULL HYROX SIMULATION FORMAT
1K Run
1000 m SkiErg
1K Run
50 m Sled Push
1K Run
50 m Sled Pull
1K Run
80 m Burpee Broad Jumps
1K Run
1000 m Row
1K Run
200 m Farmer Carry
1K Run
100 m Sandbag Lunges
1K Run
100 Wall Balls
OVERVIEW HYROX COMPETITION DIVISIONS
Athletes will be placed in heat assignments to manage equipment and maintain race flow. Heat times, movement standards, and race flow will be communicated prior to the event.
This event gives athletes the opportunity to practice pacing, transitions, fueling, and race strategy while experiencing the physical demands of a full HYROX race. Whether you're preparing for your first HYROX event or looking to sharpen your performance before race day, the Full Simulation provides a challenging and supportive environment to test your training.
EVENT TICKET: $50 | ASSEMBLE ATHLETE: $35
REGISTRATION
To secure your registration, you will need to SUBMIT the registration form below AND follow the link at the bottom of this section to PAY for your event ticket. If you are on a DOUBLE or RELAY team, each teammate will need to separately fill out the form and pay for his/her ticket.
HYROX | YOUTH TRAINING CLUB
4 Week Program - Tuesdays 10 AM
Begins Tuesday, July 1
A youth training program designed to build strength, endurance, and athletic confidence.
Athletes will be introduced to the movements and training style used in HYROX racing, including running, SkiErg, rowing, carries, lunges, wall balls, etc. Training takes place in a coached environment using the same equipment and machines found in HYROX competitions, giving young athletes the opportunity to learn proper technique while developing a strong foundation for future athletic performance.
Sessions emphasize movement quality, effort, and building confidence through challenging but age-appropriate training.
Ages: 9–15
Program Length: 4 Weeks
Cost: $120 per athlete
HYROX Youth Training Club Waiver, Release of Liability, and Assumption of Risk
RUNNING LAB:
FORM & MECHANICS
Saturday, July 12 | 8:00 AM-11:00 AM
Improve your running form, efficiency, and durability so you can run faster and stay healthier as your mileage builds.
Individualized running analysis, coaching, drills, and practical takeaways you can immediately apply to your training.
EVENT TICKET: $100 | ASSEMBLE ATHLETES: $75