Murphy Simon Hyrox Result

Overall Performance:

Simon, you put in a solid effort at the 2024 Melbourne Hyrox competition, finishing with an overall time of 01:36:59. You ranked 1175 overall, placing you in the top 47% of 2450 athletes. In your age group (30-34), you secured the 253rd spot, which is top 46% of 550 athletes. That’s no easy feat!

Now, let’s talk about your running profile. With a total running time of 42:50, which is 4:45 faster than average, it’s clear that you have a strong running background. Your best running lap of 5:20 shows your potential on the track. However, we need to address your strength segments, particularly the sled pull and wall balls. You started off like a rocket on the first run, but let’s ensure that the rest of your race has that same energy. You might’ve gone out a bit fast—just remember, it’s a marathon, not a sprint! (Or is it a sprint-marathon? 🤔)

Segments to Improve:

• Sled Pull (00:07:59) - 95th Percentile: This segment was a tough one for you. The sled pulls can be a grind, especially when fatigue sets in. To improve, focus on building your pulling strength. Key exercises include:
  • Deadlifts: Aim for 3 sets of 6-8 reps with heavy weights. This will build the posterior chain strength crucial for sled pulls.
  • Weighted Sled Drags: Practice pulling a sled over various distances to simulate race conditions. Incorporate both light and heavy sleds.
  • Resistance Band Pulls: Attach a band to a sturdy object and practice pulling against the resistance to enhance your pulling mechanics.
• Burpees Broad Jump (00:08:18) - 91st Percentile: Burpees and jumps can be killer when exhausted. To improve your efficiency:
  • Burpee Technique Work: Focus on quick transitions. Practice doing burpees with a focus on explosiveness—aim for 3-4 sets of 10 burpees, ensuring a smooth jump forward.
  • Broad Jump Drills: Incorporate plyometrics into your routine. Work on broad jumps for distance—3 sets of 5 reps, focusing on landing softly and immediately transitioning to the next burpee.
  • Interval Sprints: Intermix short sprints with burpees in a circuit format. This will help with your overall conditioning and muscle endurance.
• Wall Balls (00:08:21) - 79th Percentile: Wall balls can be deceptively tiring. To enhance your performance:
  • Form Check: Make sure you’re squatting deep enough and using your legs to drive the ball up. Video yourself or have a coach critique your form.
  • EMOM Wall Balls: Every minute on the minute, perform a set number of wall balls (e.g., 15) for 10-15 minutes. This builds endurance and consistency.
  • Incorporate Core Work: Wall balls engage your core. Add exercises like planks and Russian twists into your routine to improve stability.
• Roxzone (00:09:14) - 80th Percentile: Transition time is an area where you can shave off valuable seconds. To improve:
  • Transition Drills: Practice moving from one exercise to another in quick succession. Set up mini-circuits and time yourself.
  • Overall Fitness: Incorporate a well-rounded fitness regime to improve your cardiovascular endurance and strength. This will help you feel less fatigued during transitions.

Race Strategies:

• Pacing: Find a balance in your pacing. Your first run was a bit too fast—consider starting strong but controlled. Aim for negative splits on your runs, which means running the second half faster than the first.
• Mindset: Stay mentally strong. Remind yourself, “I can do anything I set my mind to.” The mind can be your best asset or your worst enemy. Don’t let it back out on you!
• Stay Hydrated: Water is your friend, especially in those transitions. Hydrate well before the race and consider quick sips during the roxzone to keep your energy levels up.
• Visualize Success: Before the race, visualize each segment going smoothly. Picture yourself smashing those sled pulls and flying through the burpees. If you can see it, you can achieve it! 🏆

Conclusion:

Simon, you’ve got the speed, now it’s time to add some serious strength into the mix. Remember, “It’s not about the destination, it’s about the journey.” Keep pushing, stay focused, and don’t get discouraged by the segments that didn’t go as planned. Every single race is a learning experience, and the only limit is the one you set for yourself. So, dig deep, stay hungry, and let’s crush those weaknesses! 💪💥

Keep training hard and remember: “You are your only limit.” Let’s turn those weaknesses into strengths for your next Hyrox event! I’m here cheering you on—The Rox-Coach!