Murphy Ben Hyrox Result

Overall Performance:

Ben, you put in a solid effort at the 2024 London Hyrox event! Finishing with a time of 01:27:10 places you in the top 54% overall and top 58% in your age group. That’s no small feat! Your Total Running Time of 00:39:32 is impressive, coming in at 3:53 faster than average, which clearly shows you're more of a runner than a weightlifter in this hybrid arena. However, your pacing in the initial running segment (00:06:00) was a bit on the slower side—1:18 slower than average. Starting off too conservatively can affect your momentum, especially when you're clearly capable of faster times. Remember, the first few minutes of the race can set the tone for the rest of the performance. Let's channel that runner's profile and get you firing on all cylinders!

Segments to Improve:

Here are the segments where you lost some critical seconds and how we can turn those weaknesses into strengths:

• Burpees Broad Jump (00:06:46; 01:21 slower than average)
  • Focus on explosive movements. Add depth to your burpees by incorporating box jumps into your training. This will enhance your explosive strength.
  • Drill: Set a timer for 10 minutes and perform as many burpees as possible, focusing on form and speed. Aim for 1 burpee every 30 seconds, increasing speed as you progress.
  • Form Tip: Ensure your jump is as wide as your shoulders to minimize ground contact time. Efficient movement is key!
• Sled Pull (00:06:13; 01:11 slower than average)
  • Strengthen your posterior chain and grip. Incorporate more sled pulls into your weekly routine, focusing on both speed and technique.
  • Drill: Use a resistance band to simulate the sled pull motion; this will help with explosive starts and endurance.
  • Form Tip: Maintain a flat back and engage your core throughout the movement. This will help you pull with your legs rather than just your arms.
• Sandbag Lunges (00:05:49; 00:36 slower than average)
  • Improve your leg strength and endurance. Incorporate weighted lunges into your strength sessions.
  • Drill: Use a heavier sandbag with a focus on form. Aim for 3 sets of 20 lunges, alternating legs.
  • Form Tip: Keep your front knee behind your toes and engage your core to maintain balance.
• Wall Balls (00:07:06; 00:28 slower than average)
  • Work on your explosive strength and endurance. High-rep wall ball sessions will build your capacity.
  • Drill: Perform 3 sets of 15-20 reps, focusing on a quick release and catching the ball at a low squat.
  • Form Tip: Keep your knees out and maintain a strong core throughout the squat to maximize power.
• Sled Push (00:03:21; 00:24 slower than average)
  • Increase your leg drive and upper body strength. Incorporate heavy sled pushes into your workouts.
  • Drill: Push for short distances (10-20 meters) with maximum effort. Aim for 5 rounds with rest in between.
  • Form Tip: Keep your hands low on the sled and drive through your heels for maximum power transfer.

Race Strategies:

• Pacing: Start strong but controlled. Aim to push your pace slightly faster than your average for the first two running segments. Remember, don’t go all out, or you’ll be feeling the burn when you hit the strength zones!
• Transition Efficiency: Your Roxzone time was 00:06:45, which is quicker than average. Keep that up, but focus on moving with purpose. Visualize each transition and practice them in your training.
• Hydration and Nutrition: Make sure to hydrate well before the race and consider a quick energy gel or snack just before the race starts. You don’t want to be caught in a calorie deficit when it’s go-time!

Conclusion:

Ben, remember, every second counts in Hyrox, and you have what it takes to improve and climb those ranks! "The only way to finish is to start." Keep pushing your limits, embrace the grind, and remember that every workout counts. You’ve got the runner’s legs, now it’s time to build that strength to match. Let’s turn those segments into strengths, and next time, we’ll be talking about breaking through that 1:25 barrier! You've got this! 💥🏆

Keep your head up and your heart strong, because with the right mindset, you can conquer any challenge! See you in the roxzone!

- The Rox-Coach