Ben Murphy Hyrox Result

Overall Performance:

Ben, first off, congratulations on completing the 2025 Brisbane Hyrox! Finishing with an overall time of 01:25:14 puts you in the top 52% of a competitive field of 1365 athletes. You showed some real grit out there, especially with your strong start on the first run, clocking in at 2:36, which was a whopping 2:01 faster than average! 💥

However, as we dive deeper into your performance, it's clear that while you're a solid runner, you need to focus on building your strength and stamina for the remaining segments. Your total running time of 43:32 is 1:14 slower than the average, indicating that we might be dealing with a slightly more endurance-oriented profile. This means your strengths are in running, but we need to boost your strength for those demanding exercises, especially since your sled push and burpees broad jump segments could use some love. Pacing-wise, you started strong but then gradually lost steam, particularly in the latter half of the race.

Segments to Improve:

• Sled Push: 00:03:11 (00:19 slower than average) - The sled push is a test of both strength and mental toughness. To improve this, focus on:
  • Incorporate sled pushes into your weekly training—aim for pushing heavier weights for short distances (10-20m). Start with lighter weights and gradually increase.
  • Perform strength training focused on your lower body: squats, leg presses, and deadlifts. These will build the necessary strength for pushing that sled like it’s a feather!
  • Consider practicing your push with a focus on explosive power—use a sled but with lighter weights and do intervals for speed.
• Burpees Broad Jump: 00:05:28 (00:07 slower than average) - Burpees can be a real killer, but they shouldn't kill your time! To sharpen this segment:
  • Break down the movement. Practice burpees with a focus on form—efficient transitions between the squat and jump will save you time.
  • Incorporate plyometric drills like box jumps and broad jumps into your training to build explosive power and improve your jumping efficiency.
  • Try doing burpees in a circuit that includes strength movements, to simulate the fatigue you'll experience during the race.
• Wall Balls: 00:06:41 (00:14 slower than average) - This segment can be a game-changer. To optimize your performance:
  • Focus on your form—maintain a strong squat position and use your legs to drive the ball up, not just your arms. Practice with heavier balls to develop strength.
  • Incorporate wall ball drills into your conditioning sessions, aiming for higher reps with lighter weights to build endurance.
  • Work on your breathing pattern; find a rhythm that allows you to keep moving without burning out. Remember, you can’t rush through it if you’re gasping for air!
• Roxzone: 00:07:02 (00:09 slower than average) - Improving your transition time is crucial. Here’s how to get faster:
  • Incorporate transition drills into your workouts. Practice moving from one exercise to the next quickly, simulating race conditions.
  • Work on your overall fitness—incorporate more high-intensity interval training (HIIT) sessions to boost your cardiovascular endurance, which will help in those transitions.
  • Focus on mental preparedness; visualize the transitions during your workouts to make them second nature on race day.

Race Strategies:

• Start strong, but dial it back just a touch after your initial run. Your first segment was phenomenal, but keeping that intensity through the middle of the race is key.
• Use your strong running skills to create a buffer on the running segments, but don’t forget to conserve some energy for the strength tasks coming up. Think of yourself as a hybrid athlete—like a lion that can run fast but also knows how to roar in the weight room!
• During transitions, have a clear plan for what you’ll do next. This can save you precious seconds and help you maintain your rhythm.

Conclusion:

Ben, every athlete has room to grow, and you're already on the right track. Remember, “It’s not about the destination, it’s about the journey.” So, embrace the grind, push through those tough workouts, and keep your eyes on the prize! 🏆 You have what it takes to turn those segments into strengths. Now, let’s get out there and crush the next one! If it feels tough, just remember: “Suffering is the price of admission for a meaningful life.” Keep pushing, keep grinding, and let’s show those sleds who’s boss!

Stay strong, stay focused, and remember, I’m here to help you unleash your full potential. Let’s do this—The Rox-Coach has got your back! 💪