Olympic gold medalist and world record holder Ryan Murphy chatted about his latest endeavors, which include father hood and he shared his fitness and nutrition tips.
Sir Tom Stoppard once said: “A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.” This quote applies to Ryan Murphy, 30.
Murphy on the significance of raising awareness on water safety and drowning prevention
Murphy spoke about the importance of water safety and drowning prevention, especially for the summer months (at a time when drowning rates are most prevalent).
“As you get towards the summer months, more people are in and around the water, so drowning is a high-risk all over,” Murphy said. “July has the most drownings of any month.”
“So, it’s great to be with a partner like Goldfish, who has 180 franchises now, and they are really making an impact across the country,” he observed.
Tips for water safety and drowning prevention
Murphy also shared his tips for water safety and drowning prevention. “The first is when you’re going to be around water, make sure someone is watching the water. So, a designated water watcher,” he said.
“Also, if someone isn’t necessarily super comfortable in the water, they should wear bright swimsuits just to help spot,” he noted.
“If you have a pool in your backyard, putting a fence around the pool is really important. If you’re going to be wearing a life jacket, wear a Coast Guard approved life jacket,” he said.
“Finally, enroll in swim lessons. Swim lessons are the best way to learn to swim, and there are plenty of great options out there,” he added.
Murphy shares his future plans: eyeing the Los Angeles Olympics
In the future, Murphy hopes to make a push for the L.A. Summer Olympic Games, and as long as swimming is in the picture, he will be training at Cal at Berkeley.
“I’ll be out here in California for at least a couple of more years,” he admitted.
Murphy praised his long-time coach Dave Durden for all of his guidance and support. “Dave Durden is the man,” Murphy exclaimed. “He has had such a big impact on my life. The way I frame things comes from his influence on me. I am super indebted to Durden.”
Murphy on fatherhood
This past June, Murphy celebrated his first Father’s Day as a father to Eevi. He did not compete at the 2025 World Aquatics Championships in Singapore, especially since he wanted to spend more time with his wife, daughter, and family.
On life as a father, Murphy said, “Life is good. Life is busy but good. ‘Little Eevi’ has been awesome! She is just a very happy baby.”
On the origin of the baby’s name, Murphy revealed, It’s a Finnish name so we went with a Finnish spelling. We wanted to do something unique with Eevi’s name.”
“Fatherhood is great,” he said. “It’s so interesting now… The first time we went to the airport with Eevi, it was insane. You get to experience things from a different perspective, especially when we are doing all these things with her. Eevi is adorable.”
Murphy on the Goldfish Swim School
On being an ambassador of the Goldfish Swim School, Murphy said, “The school has been going great. It has been awesome. So, I’ve been enjoying that as well.”
“It’s just great to give back to a U.S. city that has given me so much. You see families come in sharing their stories. It is really fulfilling to hear some of these parent stories,” he acknowledged.
The three-time Olympian revealed that he and his parents (Katy and Pat Murphy) are co-owners of the Goldfish Swim School at St. Johns, Florida, which is right next to Jacksonville.
Murphy shares his nutrition and fitness tips
“I think the best way to stay fit is to find the things that motivate you,” Murphy said. “You know, I think there’s plenty of ways that you can get into good shape. What I try to do is that I have my cardio sources and I’m trying to train the aerobic system through that.”
“So, obviously, for me, that’s mostly swimming. If you’re into running or biking or rowing, those are all good options. I think it’s really important to keep in touch with the weight room,” he elaborated.
Murphy continued, “There are a lot of studies that are that are continuing to come out that stress the importance of strength training, especially as you get older. It’s really good for longevity on the nutrition side. On the nutrition side, I think there’s a lot of there’s a lot of different studies out there.”
“I make sure that I’m always choosing the healthy options,” he noted. “That’s the most important thing. I think at this stage, most people know what’s good for them and what’s not.
“I try to avoid the ultra-processed foods. So, I try to eat very clean, and regenerative farming is great… their products are awesome,” he added.
Stage of his life
On the title of the current chapter of his life, Murphy revealed, “Constant Learning.”
“I think when you have a baby, you are constantly just trying to trying to figure out what they want and when they’re going to want it. You also need to be ready to act at like any time, like literally any time. So, that has been pretty fun,” he elaborated.
“I’ve been leaning into some of the investing interests, too,” he noted. “So, I’ve been working on that. I’ve been working at a growth equity shop, and it has been great.”
“It has been great to learn everything I can here. I try to surround myself with great people so I can make a good impact,” he added.
Message for his fans and supporters
For his fans and supporters, Murphy expressed, “As an athlete, you’re trying to pull motivation from so many different parts of your life. I can go down the line for all of those. I definitely draw inspiration from the people that support me.”
“As much as I want to achieve great things for myself and my family, I definitely feel the people that are also behind me and recognize the hard work that it takes, and they are urging me on,” he elaborated.
“So, it’s super helpful to have great people in my corner,” he concluded.
To learn more about Ryan Murphy, follow him on Instagram and visit his website.
