Shamrock Shuffle 5k Run/Walk

Hell Hath No Hurry 2026 – Free Race Preview Run

📅 Date: Sunday, April, 2025

📍 Location: Cayuga, Settlers Cabin Park

Same as race Start/Finish line by Yellow Play Ground

40.431623, -80.157008

💵 Cost: 100% FREE

Preview Run Schedule

🥾 First Wave – 6:00 AM

Distance: ~10K loop

Pace: Any

Perfect for early risers and those looking to log multiple loops.

The Race Director (or an assistant) will lead the first loop, then you're free to repeat it or explore on your own.

🏃 Second Wave – 9:00 AM

Both groups run the same ~10K loop but at different paces:

Group 1 (5:00–14:00 min/mile): Led by Peter Kozlowski

Group 2 (>14:00 min/mile): Led by Chris Cain from Pro Bike + Run (Robinson)

Note: This is a group run – no course markings. We’ll stick together and keep it social.

What to Expect

Come preview parts of the 2026 Hell Hath No Hurry course in a relaxed, no-pressure setting. Whether you're new to trail running or a returning HHNH veteran, this is a great way to scout the terrain, meet fellow runners, and get your feet dirty (literally).

Aid & Supplies

Minimal support – bring your own hydration and nutrition

We’ll have bananas, donuts, and maybe a cooler of water if it’s hot

Ready to Hit the Trails?

Choose your wave and join us! This is a free, fun way to get excited for race day.

No pressure, no timing chips – just good trails and good company.

Sweat Bar Fitness is an official HYROX training club.

Spots will be very limited to ensure we have a smooth flow for every participant.

Get ready for an action-packed morning of fitness, competition, and fun at our Sweat Bar Fitness Mini HYROX Event on Sunday, April 12th from 7:00am–11:00am.

This event will feature multiple divisions so everyone—from first-timers to competitive athletes—can take part.

Event Divisions

Solo – Open

Perfect for anyone who wants to experience the event and challenge themselves in a supportive atmosphere. This division is for solo participants who want to have fun and complete the challenge vs. strict form and rep judging.

Solo – Comp (Men / Women)

For athletes who want to compete and push the pace. Participants in this division will receive an official time, and placing and awards will be based on the Comp division only.

• Weights and reps are the same as the Open division

• Judging on movement standards and form will be stricter

• Comp divisions will go first to ensure the most competitive environment and help prevent bottlenecks (although we fully plan for the event to flow smoothly).

Doubles Divisions - (One Person will signup and pay. The amount for doubles is the Total Amount Due).

• Men’s Doubles

• Women’s Doubles

• Mixed Doubles

For doubles teams, reps and distances are the same as the solo event, but partners can split stations and reps however they choose. For all run segments, both team members must complete the run.

The Workout

Participants will complete the following sequence:

(All runs will take place on an outside loop course carved out in the parking lot. For doubles teams, both partners must complete each run.)

• .25 mile run

• 500m Ski Erg

• 120 ft Sled Push (Men: 335lbs, Women: 225lbs, Mixed: 335lbs)

• 25 Cal Air Bike

• .25 mile run

• 25 Burpee Plate Jumps

• 500m Row

• 240 ft Farmer’s Carry (Men: 50lb dumbbells, Women: 35 lb dumbbells, Mixed: 50lb dumbbells)

• .25 mile run

• 40 Forward Lunges (Men: 40lbs, Women: 20lbs, Mixed: 40lbs)

• 40 Wall Balls (Men: 15lb ball, Women: 10lb ball, 0.25 Mile Run)

• .25 mile run

Scheduling

A general event timeframe will be assigned and communicated within 3 days of the event.

Participant Swag

All participants will receive:

LMNT Gift Pack

Sweat Bar Fitness Bag

Sweat Bar Fitness Mini HYROX Competition Pin

Workout Design Modifications

We reserve the right to make minor modifications to the workout structure, weights, runs, or flow based on factors such as participation volume, weather, or other logistics. Any adjustments will be communicated no later than 3 days before the event.

Fast, Flat, Out & Back Course on the Panhandle Trail in Oakdale. Chip timed by Miles of Smiles Timing.

First 150 participants that sign up will receive a commemorative coffee mug. Double Swag options will get a coffee mug and pint glass.

Post Race Party Includes:- A pint of Craft Beer (your choice) from Helicon Brewing and a Food Truck food voucher from Pittsburgh Hummus Food Truck to all participants. F There is a chance the Food Truck may change.

Awards Top 3 Overall Male & Female, Top Masters Male & Female. Top 3 in each age groups Male & Female: 19- Under, 20-29, 30-39, 40-49. 50-59. 60 & over.

South Fayette / Bridgeville 5K unites the community behind the American Cancer Society's efforts to save lives from cancer.

This year's event will be IN-PERSON with a virtual option!

IN-PERSON = Saturday, May 16th | Race check-in starts at 12:30pm | Race starts at 2pm | South Fayette High School Stadium

VIRTUAL = Sunday, May 10th - Saturday, May 16th | Finishing times submitted on Saturday, May 16th