Ryan Murphy Workout Routine: Train like an Olympic Swimmer!

Ryan Murphy is a world record holding gold medalist swimmer.

And, we’re lucky enough to be adding him to our Workout Database!

Murphy was awesome enough to hop on a video with Men’s Health and share a little bit about his beliefs, training styles, and even a full workout.

To start off the video Murphy says:

“I define strength as being consistent. No matter how you’re feeling. Some days you’re going to feel great, some days you’re going to feel bad, but being able to raise your level so that even on your worst days you’re pretty dang good – I define that as strength.”

At the beginning of him describing his viewpoint of strength I will admit that I was a little indifferent, but by the end of it I think it was pretty damn good.

Before going into the actual routine Murphy also says:

“A big part of my training routine is obviously in the water, but we do a ton of stuff in the gym, so I’m going to take you through some of my favorite exercises that we do throughout the season.”

The video then jumps into the weight room and Murphy is ready to break down each exercise.

With that he also describes a bit of his training from more of a weekly perspective:

“Throughout the week I spend three hours in the weight room. I think it’s really important for my swimming success. 1. Everything starts with the core. So being able to brace my core and utilize different muscle groups is really important and then also it makes me a better athlete. Becoming a better athlete outside of the water, you’re going to be a better athlete in the water – and so that’s really the philosophy we have in the weight room. It’s crucial to my success and it’s going to be a part of my routine as long as I’m swimming.

From there Murphy begins hitting the weights.

I broke down the entire workout routine for you guys below and I think you’re really going to enjoy it.

If you do happen to try it out, let me know in the comments below!

Ryan Murphy Workout

Ryan Murphy Workout Routine

Training Volume:

One Day of Training
(To Be Repeated and Varied w/ Other Training)

Upgrade This Workout:

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Ryan Murphy Workout

This workout is shared by Men’s Health and Ryan Murphy.


Rhythm Clean and Jerk

3 x 3-5

Hanging Med Ball Throw

3 x 8-10


A. Overhand Weighted Pull Ups

3 x 4 – 6

B. Underhand Weighted Pull Ups

3 x 4 – 6

C. Wide-Grip Weighted Pullups

3x  4 – 6

Physio-Ball Scorpion

3 X of 8 – 10


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