Durham HYROX Simulation at Bull City CrossFit: May 9th, 2026

Hey Durham, NC: If you’ve been hearing about HYROX and wondering what it actually is—or if you’re ready to test your fitness in a new way—we’re hosting a HYROX Simulation at Bull City CrossFit on May 9 from 8:00–Noon. This event is designed to give you a real feel for the race format in a supportive, high-energy environment. Whether you’re brand new or already training for a HYROX event, this is your chance to jump in.

HYROX Simulation Details

📅 Date: May 9 (Sign up by May 3rd)
⏰ Time: 8:00–Noon
📍 Location: Bull City CrossFit, 4300 Garrett Rd, Durham, NC
👥 All levels welcome

👉 Register here

We’ll email heat assignments and full event details on Monday, May 4th

What Is HYROX?

HYROX is a global fitness race that combines running with functional workout stations. It’s the same format in every race worldwide, making it accessible, standardized, and competitive at every level.

The structure is simple but challenging:

👉 8 x 1 km runs
👉 Each run followed by a workout station

That means you’ll move through the race like this:
Run → Workout → Run → Workout
…all the way through.

No complicated movements. Just work.

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3 Race Categories to Choose From

Individual

You complete the full race on your own:

• All runs
• All workout stations

Best for:

• Testing your fitness
• Race prep
• Competitive athletes

Team (Doubles)

• Both athletes complete all the runs
• Workout stations are split however you want

Best for:

• First-timers
• Anyone wanting a more fun, shared experience
• Pushing intensity without doing all the volume solo

Half-Rox (Half HYROX – Team Only)

Half-Rox follows the same race structure with reduced volume and more flexibility:

• 500m intervals instead of 1000m
• Same 8 workout stations (scaled appropriately)
• Same flow: run → workout → run → workout

🚴 Run or Bike Option

Each interval, you can choose:

• 500m run
  OR
• C2 bike (calorie equivalent)

🤝 Team Format

• Both partners complete each interval
• Workout stations can be split however you choose

👉 Best for:

• Newer athletes
• Anyone wanting a more accessible version
• Athletes managing running volume or injury

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The 8 HYROX Stations (In Order)

Here’s exactly what you’ll face:

1. Ski Erg – 1000m

• Same for all divisions

2. Sled Push – 50m total (4 x 12.5m)

Women:

• Open: ~225 lb (including sled)
• Pro: ~315 lb

Men:

• Open: ~315 lb
• Pro: ~405 lb

3. Sled Pull – 50m total

Women:

• Open: ~175 lb
• Pro: ~225 lb

Men:

• Open: ~225 lb
• Pro: ~275 lb

4. Burpee Broad Jumps – 80m

• Same for all divisions

5. Row – 1000m

• Same for all divisions

6. Farmer’s Carry – 200m

Women:

• Open: 35 lb each hand
• Pro: 53 lb each hand

Men:

• Open: 53 lb each hand
• Pro: 70 lb each hand

7. Sandbag Lunges – 100m

Women:

• Open: 22 lb
• Pro: 33 lb

Men:

• Open: 44 lb
• Pro: 66 lb

8. Wall Balls – 100 reps

Women:

• Open: 10 lb to 9 ft
• Pro: 14 lb to 9 ft

Men:

• Open: 14 lb to 10 ft
• Pro: 20 lb to 10 ft

Why Do a HYROX Simulation?

This isn’t just another workout.

It’s a chance to:

• Test your pacing across mixed modalities
• Learn how your body responds under fatigue
• Practice transitions between running and strength
• Build confidence before a real race

And honestly—it’s just a really fun, different challenge.

What to Expect

• Structured heats (assigned ahead of time)
• Coaches guiding flow and movement standards
• A high-energy, supportive environment
• A serious workout… but accessible to all levels

Ready to Try It?

👉 Sign up here

Spots are limited, and we’ll assign heats once registration fills.

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