For Ryan Murphy, a five-time Olympic gold medalist, mornings start early—but his 5:15 a.m. alarm is almost unnecessary after decades of rigorous training.

The Ponte Vedra Beach native, now based in Oakland, California, still trains at his alma mater, UC Berkeley. By 6 a.m., he’s in the pool at the Spieker Aquatics Complex for a two-hour practice.

Fueling for Performance

Breakfast is a carefully planned omelet:

“Because of the macros, I have to restrict the amount of fat,” Murphy explains. “I chop up onion, bell pepper, mushroom, and spinach, then scramble everything up. I’ll put smoked salmon on top.”

Mornings also involve business calls related to his new swim school in St. Johns County, which he co-founded with his parents and grandfather. He also advises a Venture Capital Group in Berkeley and a private equity firm in Menlo Park.

Back in the Pool

By 1 p.m., Murphy is back on campus for:
✅ Weight training (1-2 p.m.)
✅ Swimming (2:15-3:30 p.m.)

Post-training recovery includes a smoothie, sauna, and cold tub therapy—followed by yoga to prepare for another grueling day ahead.

Family Time

By 8 p.m., Murphy winds down with dinner and time with his wife, Bridget Kontinnen, a former Cal rower. The couple is expecting their first child, a girl, in January.