Morales Matthew Hyrox Result

Overall Performance:

Matthew, you've shown some serious grit out there in the 2024 Anaheim Hyrox competition! Finishing 67th overall out of 607 athletes, and 19th in your age group, places you in the top 11% and 12% respectively—talk about a strong performance! 💪 Your overall time of 01:16:53 is commendable, especially given your total running time of 00:36:24, which is 02:15 faster than average. This clearly indicates you’ve got a runner's edge, and it’s time to harness that speed while balancing your strength.

However, your pacing showed some room for improvement. Starting off a bit slower in Running 1 (00:05:28) might have hampered your momentum, but you bounced back with a killer Running 2 (00:03:58) that showcased your potential. You have a hybrid profile, leaning more toward running, but let's not forget the importance of strength in this game. As David Goggins would say, "You will never learn from people if you always tap dance around the truth." So let’s get to the truth of where we can level you up!

Segments to Improve:

Now, let’s dive into the segments that need a little TLC:

• Sled Pull (00:05:51) - This was your slowest segment, and at 1:29 slower than average, it’s a clear signal to strengthen your pulling power. Focus on deadlifts and sled pulls in your training. Aim for 3-4 sets of 8-10 reps with a heavy load, ensuring you engage your core and maintain proper form. You can also implement resistance band pulls to mimic the sled movement and build muscle memory.
• Burpees Broad Jump (00:04:59) - Slower than average by 00:27, this segment can be improved with explosive power. Incorporate plyometric drills such as box jumps and broad jumps into your regimen. Start with 3 sets of 10 reps, focusing on speed and form. Remember, the faster you explode up, the quicker you can get down on that mat!
• Sled Push (00:02:56) - A 00:19 slower split means you need to work on your pushing strength and endurance. Incorporate heavy sled pushes into your training, aiming for 10-15 meters with maximal effort, followed by short rest intervals. This will help build that push power you need to dominate that segment.
• Farmers Carry (00:02:10) - Here, you were 00:12 slower than average. To enhance your grip strength and core stability, practice carrying heavy weights over set distances (40-60 meters). Aim for 3-4 sets, and don’t forget to focus on posture—strong shoulders and a tight core will make a world of difference!
• Ski Erg (00:04:34) - At 00:16 slower than average, this indicates room for improvement in your upper body endurance. Incorporate interval training on the Ski Erg—try 30 seconds all-out, followed by 30 seconds of easy pace for 10 rounds to build that power and endurance.

Race Strategies:

Here's how to tackle your next race like a champ:

• Pacing: Start more conservatively. You felt the urge to sprint off the line, but dial it back a little in the first run. Aim for a pace that feels sustainable, allowing you to maintain energy for the sled work ahead. Think of it as a marathon, not a sprint—unless it’s a sprint, then it’s a sprint! 🏃‍♂️💥
• Transitions: Your Roxzone time (00:06:52) was 01:07 slower than average—this means you were either resting or taking too long between exercises. Focus on efficient transitions; practice going from one exercise to the next without losing momentum. Set a timer and challenge yourself to cut down transition times in training.
• Breathing: Keep your breathing steady, especially during the sled work and burpees. It’s easy to forget to breathe when you’re pushing hard. Incorporating breath control techniques can help maintain your performance under fatigue.
• Mindset: As Jocko Willink says, "Discipline equals freedom." Stay disciplined in your approach to training and racing. Visualize your success and focus on each segment as it comes, rather than worrying about the distance ahead.

Conclusion:

Matthew, you have the potential to turn these weaknesses into strengths. Remember, every champion was once a contender that refused to give up. Keep pushing forward, embrace the grind, and don’t forget to laugh a little along the way. Why did the runner bring a ladder to the race? Because they wanted to reach new heights! 😉 Stay focused, stay motivated, and keep crushing it! The Rox-Coach is here, cheering you on every step of the way! 🏆