Nike Metcon 5 Review

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    At long last, the Nike Metcon 5 training shoe has arrived.

    Let’s find out what is new and improved.

    The Mat Fraser special edition (aka the “matcon”) sold out quickly at all retailers.

    The Nike Metcon 5 Training Shoe is here - This is the Mat Fraser limited edition shoe.
    The Nike Metcon 5 Training Shoe is here – This is the Mat Fraser limited edition shoe.

    But, now there are many other styles available – here is the Men’s Black/Gunsmoke color combination.

    Nike Metcon 5 Men's Training Shoe - shown here in Black/Gunsmoke
    Nike Metcon 5 Men’s Training Shoe – shown here in Black/Gunsmoke

    Here’s a peek at some of the styles available now. Other styles are coming soon – so check back often.

    Nike Metcon 5 - BLACK / LIGHT CURRENT BLUE / DESERT SAND
    Nike Metcon 5 Men's Black/White Black / Light Current Blue / Desert Sand is available now.
    Nike Metcon 5 Amp colorway
    Nike Metcon 5 Men's Amp This Black/White colorway is known as Amp and it's available now.
    Nike Metcon 5
    Nike Metcon 5 Men's Gunsmoke/Wolf Gray/Black This Gunsmoke/Wolf Gray/Black colorway is available now.
    Nike Metcon 5 - All Black
    Nike Metcon 5 Men's All Black This all Black colorway is available now.
    Nike Metcon 5 Men's Jade Horizon/Imperial Blue/Gunsmoke/Glacier Blue Jade Horizon/Imperial Blue/Gunsmoke/Glacier Blue will be available worldwide on Monday July 8th.
    Nike Metcon 5 Cross Training Shoe
    Nike Metcon 5 Women's Pure Platinum/Imperial Blue/Black/Oil Grey Soon there will be several non-special edition options available in Women's sizes, including Pure Platinum/Imperial Blue/Black/Oil Grey
    The Nike Metcon 5 Medal Strong will be released just in time for the CrossFit Games 2019
    Nike Metcon 5 X - Medal Strong Special Edition Nike is releasing a special edition shoe called the Nike Metcon 5 X for the CrossFit Games 2019 - look for some big name athletes to be sporting these. You can get them on July 25th.
    Nike Metcon 5 UT (Utility) has a hook and loop strap for  the ultimate in stability and support.
     The Nike Metcon 5 UT has all the great features of the regular model but adds a hook and loop (veclro) strap for the ultimate in secure fit and feel. It is only available in this crazy color combo.
    Nike Metcon 5 Night Time Shine
    Nike Metcon 5 X Night Time Shine The Nike Metcon 5 X Night Time Shine is a special edition with a highly reflective heel.

    Nike Metcon 5 – Hands On Review from our YouTube Channel

    Want to see the Metcon 5 close up? Check out our review from our channel:

    Let’s talk about what’s new in this shoe.

    What’s New in The Nike Metcon 5

    Let’s look at what is new in the Nike Metcon 5.

    We’re looking at the special edition Mat Fraser shoe here.

    Let’s start with the upper – the top part of the shoe that covers your foot.

    Nike Metcon 5 - the 3D printed "haptic" upper is back
    Nike Metcon 5 – the 3D printed “haptic” upper is back

    Like the previous shoe, the upper is 3D-printed. It is meant to be breathable and helps keep you cool.

    You’ll also notice the wrap-around sole is back – for tough protection during rope climbs.

    Nike Metcon 5 - The Rope Wrap area is bigger (and better) than ever
    Nike Metcon 5 – The Rope Wrap area is bigger (and better) than ever

    But, notice there’s a new directional pattern on the rope wrap – and it goes higher up the side of the shoe.

    This should give you better grip and better protection when rope climbing.

    Here’s a close-up of the rope wrap:

    Close-up of the rope wrap on the Nike Metcon 5 - notice the directional pattern for better grip.
    Close-up of the rope wrap on the Nike Metcon 5 – notice the directional pattern for better grip.

    Above the rope wrap you can see the 3D print upper is changed. This new haptic chain-link pattern is meant to better withstand the abuse of rope climbs.

    Here’s a close-up.

    Close up view of the haptic chain link pattern on the Nike Metcon 5 - this helps make the shoe even more durable for rope climbs.
    Close up view of the haptic chain link pattern on the Nike Metcon 5 – this helps make the shoe even more durable for rope climbs.

    All together- this means more grip on rope climbs, and easier descents too.

    The tongue has more cushioning for better support and lock-down.

    Nike Metcon 5 Mat Fraser - Durable tread wraps up the midfoot to give you abrasion-resistant grip during rope climbs.
    Nike Metcon 5 Mat Fraser – Durable tread wraps up the midfoot to give you abrasion-resistant grip during rope climbs.

    The diamond shaped heel is now wider. This wider heel improves stability during heavy squats, snatches, cleans and any other heavy weightlifting.

    Nike has also improved the drop-in midsole. It’s dual density foam – like usual – but they’ve raised the sides up a bit compared to previous years.

    Why a dual-density midsole? It is softer and more flexible in the forefoot, but is denser in the heel – where you need weightlifting stability.

    After having worn my shoes for several days – I can confidently say that the Metcon 5s are definitely more comfortable than the Nike Metcon 4 XD. There’s more cushion, especially in the heel area, but they are still OK for heavy weightlifting.

    This dual-density foam is one of the big secrets to making the Nike Metcon shoes so versatile – box jumps, jumping rope, sprints and more all benefit from that flexible forefoot.

    Nike Metcon 5 - Drop-in midsole has higher sides than past models
    Nike Metcon 5 – Drop-in midsole has higher sides than past models

    What’s the raised sides good for? Better lateral stability, most likely.

    Additionally the “heel to toe drop” or just plain “drop” is the same at 4mm. This means your heel is 4mm higher than your toes.

    This helps with versatility – you can lift, run, jump, and climb in these shoes.

    But, with the Metcon 5, Nike has included removable lifts that can be inserted into the shoe.

    Here’s what the Hyperlifts look like. They are the orange wedges to the right of the shoes. They simply drop into the heel area, and one is labeled left, the other right.

     A Nike Hyperlift insert gives an additional 8mm lift for men and 6mm for women to further improve stability. The higher offset helps you to maintain heel-to-ground contact and balance, which can create strong stability during heavy lifts as well as high-rep squats, wall balls, thrusters and even rowing.
    A Nike Hyperlift insert gives an additional 8mm lift for men and 6mm for women to further improve stability.

    These Nike Hyperlift inserts gives an additional 8mm lift for men and 6mm for women to further improve stability.

    This helps the shoes work more like traditional weightlifting shoes (“lifters”) – which have a big heel raise to help with certain movements (like squats.)

    Nike says that:

    “The higher offset helps you to maintain heel-to-ground contact and balance, which can create strong stability during heavy lifts as well as high-rep squats, wall balls, thrusters and even rowing.”

    Here’s what they look like in the shoe.

    Nike Metcon 5 includes removable Hyperlifts - use these when you want 8mm of additional heel raise.
    Nike Metcon 5 includes removable Hyperlifts – use these when you want 8mm of additional heel raise.

    On the underside of the shoe, we have the outsole, or more simply the sole.

    It’s sporting a new tread pattern. But just like last year’s shoe it has stickier rubber in the forefoot and a more durable rubber in the heel.

    Nike Metcon 5 Mat Fraser - Mat's signature is visible through the translucent rubber outsole.
    Nike Metcon 5 Mat Fraser – Mat’s signature is visible through the translucent rubber outsole.

    Nike’s Flywire is back too. These are super-tough filaments that integrate with the laces of the shoe. They run through the body of the shoe and help to tighten up the fit when you tighten the laces.

    Nike's Flywire integrates with the laces to give a perfect fit.
    Nike’s Flywire integrates with the laces to give a perfect fit.

    They provide a similar function to that of the midfoot strap on a weightlifting shoe.

    Nike Metcon 5 Mat Fraser edition - The racing stripe nods to the chase for first place on the competition floor.
    Nike Metcon 5 Mat Fraser edition – The racing stripe nods to the chase for first place on the competition floor.

    Here’s a view from the heel. The low-drag heel clip is still in place. This has been a standard feature of the shoe since the earlier Metcon 3.

    Nike Metcon 5 - The heel clip is still low-drag to ensure you can do HSPUs without a problem.
    Nike Metcon 5 – The heel clip is still low-drag to ensure you can do HSPUs without a problem.

    The Dreaded Metcon Squeak Is Gone

    You want to know what’s NOT back?

    The dreaded Metcon Squeak.

    Previous models of Nike Metcons are some of the noisiest shoes around – it’s due to the movement between the outsole and that drop-in midsole.

    But at last, Nike has eliminated the problem in the Metcon 5 for good – mine do not squeak at all.

    Nike Metcon 5 Sizing

    These new Nike Metcon 5s run narrower than the Metcon 4 did.

    We, and many others on the Internet, recommend you order 1/2 size up from your normal shoe size.

    Nike Metcon 5 – Regular Editions

    The Mat Fraser edition is now sold out, but the regular versions of the shoe are now available – for both men and women.

    Here’s a look at one of the options currently available.

    Here’s the Men’s Black/Gunsmoke colorway.

    NIke Metcon 5 Men's - in Black / Gunsmoke
    NIke Metcon 5 Men’s – in Black / Gunsmoke

    It’s got all the great features of the special edition shoe – but is much easier to get. It’s also $20 cheaper.

    There is some text on the heel that displays some of the performance stats of the shoe.

    Nike Metcon 5 - Text on the heel confirms some   stats - such as a 4mm heel to toe drop.
    Nike Metcon 5 – Text on the heel confirms some stats – such as a 4mm heel to toe drop.

    Here’s a good look at the “sticky rubber” up front. It’s labeled as 004 Sticky RB.

    Sticky rubber up front on the sole of the Nike Metcon 5
    Sticky rubber up front on the sole of the Nike Metcon 5

    The heel has less sticky (more durable) rubber on the sole. You can also clearly see the diamond shaped, wide heel.

    Diamond shaped, wide heel - and more durable rubber in the heel
    Diamond shaped, wide heel – and more durable rubber in the heel

    Here’s the women’s lead colorway – expect more options upon global release July 8th.

    Nike Metcon 5 - Women's
    Nike Metcon 5 Women’s – the best CrossFit training shoe yet?
    Nike Metcon 5
    Nike Metcon 5 Women’s – 4mm heel to toe drop, breathable mesh upper – and all the other features you need for the WOD

    Nike Metcon 5 UT “Utility”

    In October 2019 Nike released a new version of the Metcon 5 – the Nike Metcon 5 UT.

    It’s got all the great features of the Nike Metcon 5 – but adds a cross-over hook and loop (aka velcro) strap for the ultimate in locked in fit and feel.

    Nike Metcon 5 UT (Utility) has a hook and loop strap for the ultimate in stability and support.
    Nike Metcon 5 UT (Utility) has a hook and loop strap for the ultimate in stability and support.

    What’s the benefit of this? Well it’s just like the mid-foot strap on a weightlifting shoe like the Romaleos 3.

    The unique aspect in the Metcon 5 UT is how the strap criss-crosses over the shoe.

    Nike Metcon 5 UT (Utility) has a hook and loop strap for the ultimate in stability and support.
    The velcro strap is similar to that of the Nike Romaleos 3 weightlifting shoe – but crosses over the shoe in a unique way.

    Is this overkill?

    After all, the Metcon 5s have laces and Nike’s FlyWire – is a strap needed too?

    I haven’t tried these yet, but I am fine with the fit and feel of the regular edition Metcon 5, personally.

    Nike Metcon 5 vs Nike Metcon 4 XD

    How does the new Nike Metcon 5 stack up against last year’s Nike Metcon 4 XD?

    To be honest, the fit and feel of the Nike Metcon 5 and the Nike Metcon 4 XD are very, very close.

    (With the caveat that the Metcon 5s run a little narrower – so order 1/2 size up from the size of your Metcon 4 XD.)

    Nike Metcon 5 vs Nike Metcon 4 XD
    Nike Metcon 5 vs Nike Metcon 4 XD – Has Nike made the 5 better than the 4?

    But, there are improvements in the Nike Metcon 5 that should prove themselves over time.

    There’s more cushion in the 5s – they are more comfortable for all-day wear and walking long distance. I could imagine they are going to be better for running too – but I haven’t run long distance in them yet.

    We’ve talked about the “Rope Wrap” at length already. The Metcon 5 is definitely going to be the superior rope climbing shoe – the wrap is bigger and has a better tread pattern to it.

    Here’s another difference, the drop-in midsole is deeper on the Metcon 5. Here’s a side by side shot.

    Drop-in midsole - the Nike Metcon 5 (orange) has higher sides as compared to the Nike Metcon 4 XD
    Drop-in midsole – the Nike Metcon 5 (orange) has higher sides as compared to the Nike Metcon 4 XD

    The outsole tread pattern is very different on the two shoes as well.

    I think the Metcon 5 will fare better on a variety of surfaces, especially outdoors.

    Nike Metcon 5 has a more diverse tread pattern on the sole, as compared to the Nike Metcon 4 XD
    Niket Metcon 5 has a more diverse tread pattern on the sole, as compared to the Nike Metcon 4 XD

    The Metcon series have traditionally been meant for indoor gym use.

    And to be honest, I DO NOT want a deep, squishy tread on my shoes I use for heavy lifting.

    Lastly, my pair of Metcon 5s have zero squeak to them (even after removing and replacing the midsole several times.).

    My Nike Metcon 4 XDs (and my 4s, and 3s) all squeak.

    Nike Metcon 5 vs Nike Metcon Sport

    Nike is promoting the Nike Metcon Sport as the best shoe for agility.

    Nike Metcon Sport vs Nike Metcon 5
    Nike Metcon Sport vs Nike Metcon 5 – What are the key differences?

    Differences as compared to the Metcon 5?

    The obvious difference is that there are no laces – it’s a slip fit shoe that incorporates pull tabs and a midfoot hook and loop strap.

    You might think it would fit too loose – I assure you it does not. You are going to need those pull tabs to get these on. And you can tighten things up nicely using the velcro strap.

    The Sports are a lot taller as well.

    Nike Metcon Sport is taller than the Nike Metcon 5
    Nike Metcon Sport is taller than the Nike Metcon 5

    But there’s other key differences.

    The outsole tread is much more aggressive – the Nike Metcon Sport is better for outdoors usage – especially on turf, grass, etc.

    Nike Metcon Sport has a very aggressive tread intended for outdoors use - the Nike Metcon 5 is less so.

    The Nike Metcon Sport also has significantly higher sides on the drop-in midsole. Here’s a comparison.

    Nike Metcon 5 drop-in midsole vs Nike Metcon Sport
    The Nike Metcon Sport (red) has significantly higher sides on the drop-in midsole.

    Most comfortable shoe?

    It’s still the Nike Metcon Sport. It’s my go to shoe for all day wear.

    Nike Metcon 5 vs Reebok Nano 9

    How does the Metcon 5 stack up against it’s main competitor the Reebok Nano 9?

    Nike Metcon 5 vs Reebok Nano 9
    Nike Metcon 5 vs Reebok Nano 9

    This is a tough call to make – because both shoes are very good.

    Read our full head to head comparison here.

    Or check out our YouTube hands on review:

    Let’s move on and look at some more shoes…

    Nike Metcon 5 vs UnderArmour Tribase Reign

    You know what’s the best CrossFit shoe you haven’t heard of?

    The UnderArmour Tribase Reign.

    It’s a really good CrossFit shoe.

    UA TriBase Reign - a great training shoe - find out why here.
    The UA TriBase Reign is a great CrossFit Shoe – it’s got minimal cushion in the heel – fits and feels much like a Nike Metcon 4 XD. And that ain’t a bad thing…

    The fit and feel is real close to the Nike Metcon 4 XD. It’s very firm in the heel – and low drop at only 2mm.

    They’ve even got their own proprietary “FlyWire” like system for a locked in fit and feel.

    It also has preformed flex grooves in the forefoot.

    And it’s got a low wall drag heel clip – wonder where they got that idea?

    It’s clear that UA did their homework when they designed this shoe – they took A LOT of inspiration from the Nike Metcon line.

    The biggest difference between the Metcon 5 and UA Tribase Reign is the cushioning.

    There’s just more of it in Metcon 5 – that’s in the forefoot and the heel.

    If you want to deep dive into more about UA’s Tribase Reign, read our thorough review.

    Nike Metcon 5 vs New Balance Minimus Prevail

    What’s the lightest CrossFit shoe for 2019?

    It’s the Minimus Prevail from New Balance.

    Minimus Prevail vs Nike Metcon 5
    The Minimus Prevails is over 2 ounces lighter (per shoe) when compared to the Metcon 5.

    It’s over 2 ounces lighter per shoe as compared to the Metcon 5.

    How do we know? I weighed all these shoes. The next lightest was the NOBULL Trainer.

    Cross Training Shoes for 2019
    Cross Training Shoes for 2019

    Nike Metcon 5 – In Summary

    Overall, it looks like Nike has made some great incremental improvements to a shoe everyone loves.

    The biggest change in the Metcon 5? More cushioning.

    They also got rid of the “metcon squeak”.

    Nike has taken a great shoe, and made it even better.

    How will they ever top this? You’ll just have to wait and see.

    Why Rogue Fitness Products? We’re a Rogue Fitness affiliate – so if you order equipment after clicking the links in this article we receive monetary compensation. But that’s not why we recommend Rogue. It’s because their equipment is tough, durable, well-made, and offers the “best of the best”. Their innovative designs and diversity of options make your training better – allowing you to reach your personal goals faster. And that’s why we love them.

    Nike Metcon 5 – Photo Credits

    • Some Nike Metcon 5 product photos are courtesy of Nike
    • Some product imagery on this page is property of Rogue Fitness and provided by Rogue Fitness.
    • This website is not affiliated or associated with CrossFit, Inc. CrossFit is a registered trademark of CrossFit, Inc.

    Regular and special editions of the Nike Metcon 5 side by side.
    Regular and special editions of the Nike Metcon 5 side by side.

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