ASSEMBLE UPCOMING EVENTS
Saturday, March 28 | 8:30 AM-11:00 AM Assemble Performance Nutrition Lab
Saturday, April 4 | 8:00 AM Catch the Bunny 5K
Monday, April 6 | 6:00-7:00 PM HYROX Youth Training Club | 4 Week Program Starts | Mondays 6 PM
Saturday, April 18 | 6:00-9:00 AM HYROX PFT
Saturday, April 25 | 8:00-11:00 AM Assemble Running Lab: Advanced Running Mechanics
Monday, May 25 | 6:00 AM & 7:30 AM Memorial Day - MURPH
Saturday, June 20 | 6:00 AM-12:00 PM HYROX Full Simulation
EACH EVENT IN FULL DETAIL BELOW
PERFORMANCE NUTRITION LAB
Saturday, March 28 | 8:30 AM-11:00 AM
Training is only one part of the equation. How you fuel determines how well you perform, recover, and adapt. The Assemble Performance Nutrition Lab is designed for athletes who want to understand how to fuel for training, racing, and long-term performance.
We’ll cover:
• Fueling before, during, and after training
• Carbohydrate needs for endurance and high-intensity work
• Protein intake for recovery, body composition, and strength adaptation
• Hydration and electrolyte strategies
• How to train your gut/body to tolerate fueling during exercise
• Under-fueling and low energy availability — often mistaken for “overtraining”
• Pre-race and race day fueling strategies for various distances (gels, drink mixes, real food)
Science-backed principles paired with real-world application so you can leave with a fueling strategy you can immediately use in training and racing.
CATCH THE BUNNY 5K
Saturday, April 4 | 8:00 AM
Starting Location: Doc Tail Pavilion in Buckley, WA
Course: Fast, flat loop
Event Ticket: Adults: $10 | Kids Run Free
HYROX | YOUTH TRAINING CLUB
4 Week Program - Mondays 6-7 PM
Begins Monday, April 6
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
HYROX PFT
Saturday, April 18 | 6:00 AM-9:00 AM
The HYROX Physical Fitness test is designed to provide you with a good indication of your current fitness level and the appropriate challenge when choosing a HYROX event.
1000 m Run
50 Burpee Broad Jumps
100 Stationary Lunges
1000 m Row
30 Hand Release Push Ups
100 Wallballs (14 lb / 10 lb)
PFT Completion Time:
15 – 25 minutes | HYROX PRO
25 – 35 minutes | HYROX Single
30 – 45 minutes | HYROX Doubles
EVENT TICKET: $25 | ASSEMBLE ATHLETE: $15
Top Athletes Receive an Entry Ticket to the ASSEMBLE HYROX Full Race Simulation on June 20!
RUNNING LAB:
ADVANCED RUNNING MECHANICS
Saturday, April 25 | 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: $75 | ASSEMBLE ATHLETES: $60
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.