Schieldt Murry Performance Analysis

Overall Performance:

Murry, you crushed it out there at the 2024 Dallas Hyrox, finishing with an overall time of 01:34:33, ranking 530 out of 2857 athletes! That puts you in the top 18%, which is no small feat! 🏆 Your total running time was 00:46:48—just a tad slower than average by about 3 seconds. This suggests you might lean a bit more towards the running side, which is great, but there’s always room for improvement. You started strong, but it looks like your first running segment came in 39 seconds slower than average, which might indicate you went out a bit too conservatively. A little pacing finesse could go a long way in your next race!

Segments to Improve:

Let’s dive into the segments that could use a little TLC to turn those weaknesses into strengths:

• Roxzone (00:08:59 - 01:04 slower than average)

Time to tighten up those transitions, Murry! This is where you can save precious seconds. Work on your overall fitness and transitions:

• Practice quick changes between exercises. Set a timer and challenge yourself to transition from one exercise to the next in under 10 seconds!
• Incorporate high-intensity interval training (HIIT) sessions focusing on short bursts of effort followed by quick transitions to mimic race conditions.
• Sandbag Lunges (00:06:10 - 01:07 slower than average)

These lunges can feel like a brick wall, but they’re crucial for building strength and endurance:

• Focus on form first! Ensure your knee doesn’t drift too far past your toes and engage your core.
• Try weighted lunges and split squats to build strength. Aim for 3 sets of 12-15 reps with a moderate weight.
• Incorporate lunges into your running sessions—alternate lunging and jogging to mimic race fatigue.
• Sled Push (00:03:26 - 00:15 slower than average)

Time to put some horsepower into those sled pushes!

• Include sled pushes in your training at least once a week. Focus on driving through your heels and using your legs, not just your back.
• Incorporate strength training for your legs and core, like squats and deadlifts, to build the necessary power for the push.
• Burpees Broad Jump (00:05:36 - 00:32 faster than average)

While you did well here, there’s still room to amp it up:

• Practice explosive movements! Add box jumps and kettlebell swings to your routine to improve power and speed.
• Incorporate a burpee-sprint combo in your training. Do a set number of burpees and then sprint for 20-30 meters immediately after.

Race Strategies:

When it comes to race day, having a strategy is key:

• Pacing: Start at a comfortable pace, aiming for negative splits. Your first running segment was slower than average; try to gauge your effort better next time. Aim to gradually increase your speed in each subsequent run.
• Transitions: Don’t underestimate the importance of quick transitions. Visualize each transition in your mind before the race to make your movements automatic.
• Stay Hydrated: Make sure you’re sipping water during the race, but don’t overdo it. You don’t want to be caught mid-burpee with a belly full of water!

Conclusion:

Murry, you have an incredible foundation to build upon. With a few tweaks and focused training on your weaknesses, you’ll be on your way to shaving more time off your next race. Remember, it’s not just about how fast you run, but how strong you are when you do it! "Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." Keep pushing yourself, and don’t forget to have fun along the way! 💥

Let’s get to work! You’ve got this! 💪

— The Rox-Coach