YOUR MONTHLY COLUMN WITH THE ROPE RUNNER
By Marissa Groenewald
COLUMN
Find Your HYROX
In preparation for the massive year ahead of me – from the Cape Town Marathon to Comrades, Sydney Marathon, climbing Kilimanjaro, and finishing with the New York City Marathon( all Rope Running) – I found myself asking a simple question: Why not try something completely different?
Enter HYROX Cape Town.
Now, I’ m a runner – a Rope Runner, to be exact. That’ s my lane. That’ s my“ comfortable”.
But I’ ve learned something important: growth doesn’ t happen in comfort.
So, while building toward rope running some of the biggest races in the world, I stepped into a space that would challenge me in a completely different way – strength, functional fitness, and a whole lot of humility.
The buildup:
Leading up to HYROX, I spent time in the gym working through the movements, keeping the muscles churning and learning the format. It wasn’ t glamorous. It was tough. There were moments I genuinely thought,“ What the actual?”
But instead of overthinking it, I showed up, did what I could, and asked for help where I needed it, especially with technique. And trust me, when you’ re repeating movements under fatigue … technique is everything.
Game day energy:
Walking into the arena … wow! The atmosphere was electric. Competitors, spectators, judges, medics – even mascots – all buzzing with energy. That shared mix of nerves and excitement … contagious!
You’ re slotted into your time, guided into the warm-up zone, and then suddenly … you’ re off. Straight into what I can only describe as 1.5 hours of controlled chaos.
High intensity. Cardio. Strength. Repeat. YOH! What a session.
The reality check:
Here’ s the funny part. The things I thought would break me? They were fine. The things I thought I had nailed? They humbled me, quickly.
Let’ s talk about wall balls. Wall balls. Wallllll balls!
I have a bit of a“ hip thing,” so traditional squatting isn’ t really an option. I had to adapt my technique, which basically meant my quads took full responsibility for everything. I was falling forward. Spinning the ball like a netball player( guilty). And what was meant to be 100 reps? I’ m pretty sure it turned into about 150.
Character building, they call it. The finish line( and cake):
I crossed the line in 1 hour, 30 minutes, and 5 seconds … with one of my lungs still somewhere in the CTICC. And honestly? I loved every single sweaty, painful, chaotic minute of it.
There was cake afterwards too. Humble cake. Well-earned cake.
The real point:
Is HYROX for everyone? Yes. Because you’ re not competing against anyone else – you’ re competing against yourself. You show up. You
do the work. You take your time if you need to. But you start … and you finish.
It may not be HYROX for you. But what is your HYROX?
What’ s that thing you’ ve been circling … thinking about … avoiding … because it feels too hard?
What would challenge you, stretch you, maybe even break you a little – but leave you stronger, prouder, and more alive? Do that! Because on the other side of hard … is growth. And on the other side of growth … is impact.
Why I do it:
Every platform I step onto – whether it’ s rope running, racing, or something like HYROX – is an opportunity. An opportunity to raise awareness. Because while we choose hard things … millions don’ t get to choose at all.
Human trafficking remains one of the darkest realities of our time. And if I can use my body, my story, and my voice to shine even a small light into that space, then every rep, every step, every skip is worth it.
What’ s next:
Next up is the Wings for Life World Run on 10 May. Then the journey builds toward the Cape Town Marathon, my first official Major as The Rope Runner, and beyond.
Protecting lives, one skip at a time.— The Rope Runner
This year, we go international.
So go on … find your HYROX. And just start.
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