Murray Gareth Hyrox Result

Overall Performance:

Gareth, kudos on finishing the 2024 Stockholm Hyrox! Your overall time of 01:28:39 puts you in the top 61% of the field, which is a solid achievement among 1096 competitors. With a total running time of 00:40:35, you’re clearly more of a runner, beating the average by 3:29. This indicates that while your running strength is a key asset, there's room for improvement in your strength-based exercises, which will help you transition from a solid runner to a well-rounded hybrid athlete. Your pacing overall shows you started off strong but may have burned a bit too much energy early on, especially during the first running segment. It’s like sprinting to the buffet only to find out they’re out of your favorite dish—an early rush can leave you gasping for air later! 💨

Segments to Improve:

Let’s focus on the segments that need a little TLC to boost your overall performance:

• Burpees Broad Jump (00:06:54): This segment was 01:17 slower than average, and it’s critical for your overall time. To improve, work on your explosive strength and conditioning. Practice the burpee jump with a focus on form—keep your core tight, land softly, and use your arms to generate momentum. Consider drills like box jumps and burpee variations to build power. Aim for 3-4 sets of 10-15 reps, focusing on speed and form.
• Sandbag Lunges (00:05:56): Just like carrying a bag of potatoes up a hill, it’s all about technique and strength. This was 00:35 slower than average. Incorporate weighted lunges into your routine, focusing on depth and balance. Use a sandbag or dumbbell to add resistance. Perform 3 sets of 10-12 lunges per leg, ensuring your knee doesn’t extend past your toes.
• Wall Balls (00:07:06): With 00:19 slower than average, this segment can be a game-changer. Focus on your squat depth and throwing technique. Practice wall balls with a heavier ball to build strength. Start with sets of 15-20 reps, ensuring you maintain a consistent rhythm—think of it as throwing your worries away! 🎯
• Farmers Carry (00:02:48): 00:33 slower than average here hints at grip strength and core stability. Incorporate farmers carries into your training, aiming for longer distances with heavier weights. Challenge yourself to walk 30-50 meters while maintaining an upright posture. Try to increase the weight each week.
• Sled Pull (00:05:28): This was 00:22 slower than average. Work on your pulling mechanics—keep your body low and pull with your legs and hips. Use resistance bands or ropes to mimic the pulling action, and practice dragging weights over short distances. Aim for 5 sets of 20 meters, focusing on explosive starts and steady pulls.

Race Strategies:

During the race, pacing is crucial. Here are some strategies to consider:

• Start Steady: Your first run was too fast for your overall pacing. Aim to find your rhythm early on—think of it as a marathon instead of a sprint. You want to be in a strong position without burning out.
• Focus on Transitions: Your Roxzone time (00:08:08) was 00:58 slower than average. To improve, practice quick transitions during your training. Set up a mini-Hyrox course and time yourself—make those transitions seamless!
• Breathe and Stay Calm: During high-intensity moments, remember to breathe. Inhale through your nose, exhale through your mouth. This will help maintain your stamina and keep your heart rate steady.

Conclusion:

Gareth, you’ve shown great potential, and with focused training on these key segments, you can elevate your game significantly! Remember, every champion was once a contender that refused to give up. As David Goggins says, “You are not going to die because you’re tired. You’re going to die because you didn’t try.” So dig deep, put in the work, and let’s transform those weaknesses into strengths! 💪

Keep pushing, keep grinding, and let’s crush the next Hyrox together! The Rox-Coach is here to support you every step of the way! 🏆