Double Olympian Samantha Murray Spills Her Fitness Secrets

Namita Nayyar (WF Team)

4 years ago

Samantha Murray is a woman of many talents, with a number of titles to her name, Double Olympian, Olympic Silver Medallist, World Champion, European Champion, World Cup Gold, Five Time National Champion and World Record Holder.

She won the silver medal at the 2012 Summer Olympics, and the bronze medal at the 2012 World Championships. In 2014, she won individual gold and team silver medals at the 2014 World Championships. In 2015, Murray reached world number #1 in the Modern Pentathlon World Rankings after taking Gold at the USA World Cup followed by a 5th place at the Berlin World Championships. Murray finished in 8th Place at the 2016 Summer Olympics in Rio, Brazil.

Women Fitness President joins the exceptional sports star on her journey to success.

Namita Nayyar:

At the age of 12, you competed in your first Modern Pentathlon. Since 2003, your progression through the junior and youth competitions showed that you were a talent for the future. Walk us through your spectacular journey and tell us how it all began?

Samantha Murray:

I was a sporty, active girl and loved being outdoors. My grandparents had a small farm with horses. This was my favourite place to spend school holidays and weekends. I felt so at ease around the horses and loved being outside all day in the countryside. It was a blessing. At the same time, my Mum enrolled me to swim school in my local town, she really wanted me to be a confident swimmer. I also played tennis, netball and went to gymnastics! It was great. At school, there was a trial race for the cross-country running team. I remember standing on the start line and feeling a surge of adrenaline. It was awesome. I started to run and just got faster and faster. It was emancipating and exhilarating. I won the race and went on to run for my school team. My PE teacher asked my Mum to take me to the local athletics club as she felt that I had talent. From here, I started running for the club and become county champion. It was at a swimming gala when a parent approached my Mum. He knew about me riding horses and had seen my running achievements in the local newspaper. He explained that he managed a pentathlon club and was looking for more girls to join. There was shooting and fencing equipment available to borrow and practice nights were on Fridays before swimming. I learnt about the pentathlon and it’s place in the Olympic Games; it sounded amazing to me! I began training and competing with the team. From here my journey began and I didn’t look back.

Namita Nayyar:

Your defining moment came at the London 2012 Olympics, where you wrote your way into the history books as Olympic Silver Medallist. Share your journey, both high & low moments?

Samantha Murray:

For me the Olympics in London were a life dream come true. It had been my long term goal to make that Olympic Games. However, I had to accept that at 22 years old, I was very young for my sport and so there was always a chance that I just wouldn’t be ready in time. I remember feeling fearful of how I would feel if I did not make it. This drove me to be even more focused and make sure that, whatever the outcome, I could find peace in knowing that I had truly given everything in pursuit of my goal. This meant that my journey to qualifying was really difficult; I juggled school, college and university (I couldn’t let go of education as I needed qualifications for my life after sport) and also had some part-time jobs. I let go of most of the elements of teenage life and would constantly ask myself: “what’s important now for my goal?” This was hard and often sad when it came to parties, holidays and spending time with my family & friends. In terms of the journey though, this was absolutely the best! I believe any achievement or milestone in life is defined as being worthwhile by the process in getting to that point. In my pursuit of Olympic success, I experienced so many cultures around the world and met individuals who shaped my perspective of the world. International friendships are priceless. By challenging myself, I learnt what I truly valued and wanted from life. Who and what was worth it and also the bits that were better left behind.

Society places so much attention on the winner, the best, the greatest…but actually I’ve found that in my losses and defeats, I’ve discovered more about myself that I can take forward to evolving and becoming a healthier and happier individual. My advice for anyone who worries about the ‘ifs’ and potential failure is forget the idea that you can ever be not good enough in the eyes of the world, your family and even yourself. The moment when you took that step in your journey and committed to it; you immediately became successful. Life is a journey not a goal. Enjoy it.

Full interview is continued on next page

This interview is exclusive and taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.

Namita Nayyar:

Introduce us to a day in your life. Do the training days vary through the week?

Samantha Murray:

In my pentathlon days I took on an incredible amount of training each day and six days a week. It was relentless and exhausting most of the time. It was physically hard but emotionally it was generally a battle. I do not recommend this volume of training to anyone who seeks to have a balanced lifestyle. Everyday I would start with a running session at 0900. The sessions varied throughout the season in order to get in shape for the right date of competition. The minimum distance would be 10km and the maximum 16km per session. I ran 5 days a week. Next at 1030, I would swim. This would be 3km – 5km and take me through to midday. Then, I would break for lunch. At 1400, I would kick off with some shooting practice for an hour, then have a fencing lesson with my coach. Another break plus chance to refuel and I would then check in with psychology & physiotherapy, ending the day with gym exercises. Three days a week I would start earlier or stay late for fencing practice. This would last for 2 hours. Once a week, I would travel to a farm for riding lessons that were intense show jumping training. In and around my training, I would fit in mindfulness practice, yoga and gym based strength training.

Namita Nayyar:

What exercises comprise your fitness regime or workout routine that you may like to share?

Samantha Murray:

Now that I have retired from professional sports, my fitness regime has stepped down a lot! My advice to anyone is to consider movement; forget exercise and instead try to move each day. For those who are motivated to workout (and this is the key ingredient!), aim to begin the day with a workout before breakfast. This could be an at home fitness session, a run or even a brisk walk. At the end of the day, workout again, with a group activity, class or hobby. Personally, I start each day with a run from 8 to 12km. On the days where I can’t run or I have done enough for my body, I get out for a walk. Then in the afternoon or evening, I make sure to take on a weight session. This can be light or heavy and would focus on my whole body over the course of 45 minutes. I make sure to stretch each day and try to attend a yoga class once a week. I track calories with my garmin and apple watch. For me, a good workout is a minimum of 350cals.

Namita Nayyar:

Do you take some special diet that you follow to remain healthy and physically fit? 5 must supplements for a sportsperson to overcome the challenges of wear & tear.

Samantha Murray:

Yes, when training I took fish oils, collagen, vitamin D and protein powder to help my body stay healthy and recover each day. Now though, I’m pescatarian and base all my meals on plants. I eat fish once or twice per week and the rest of the time I am totally vegetarian. I drink lots of water and I try to eat at the same time everyday. My focus when it comes to each meal is the protein intake, complex carbohydrates and variety in the fruits and vegetables that I prepare. I avoid processed foods wherever possible. I’m passionate about red wine and even collect sought after bottles and vintages. For me, a glass of red is a remedy for mind, body and soul.

Namita Nayyar:

Having to train constantly in extreme conditions, how do you take care of your skin and hair?

Samantha Murray:

I try to limited the amount that I wash my hair and so will consider when I want to have my hair looking good during the week and when it isn’t essential to wash it. I use Olaplex hair products. For skin, I have a daily routine that incorporates cleansing using Fré skincare, exfoliate with Proto-col Microdermabrasion cleanse then tone. After I will apply SPF 50 to my face and neck followed by a primer by The Ordinary In the evening, I repeat the same process but use a night cream from Paula’s Choice then finish with Rose-Hip oil by The Ordinary to soak in overnight.

Namita Nayyar:

Who has been your greatest influence and motivator in your success in the field of your career?

Samantha Murray:

It must start with my Mum who always was willing to take me to practice & competitions and supported my goals. From here, I met lots of fantastic coaches who were passionate about inspiring and motivating young people to become fulfilled individuals. My coach from the age of 18, Istvan Nemeth, had a huge influence on my focus and training. He knew how to produce a champion; I was lucky to have had the opportunity to be coached by him. I worked with an incredible psychologist called Deirdre Angella who taught me how to manage myself and understand and control my behaviours, instincts and processes. He was key to my achievement.

Namita Nayyar:

Share with us a HIIT home workout that works great for your body?

Samantha Murray:

1) Full body warm up: 10 minutes cardio choose run, skip, bike or cross trainer

2) Mobility: leg & arm swings, stretch body from the bottom up

3) Set 1: 3 x (a) goblet squat with a band around the knee x 10 (b) down up into over head press holding a weight x 12

4) Set 2: 3 x (a) single leg step back into high knee hold with weight x 10 each side (b) jump squats x 20

5) Set 3: 3 x (a) hover in a low split lunge with the back knee an inch above the ground – single arm press with DB x 10 each side (b) press up until burpee x 10

6) Core: 3/4 x (a) side plank dips x 20 (b) plank knee to elbow slowly x 20 (c) straight leg sit up x 20 (d) russian twist with weight x 20

7) Light stretches then 10 deep breaths in a comfortable position with eyes closed to thank the body and feel grateful.

Namita Nayyar:

Advice and motivational words to the inspiring and upcoming athletes who all are your fans? 5 tips to work upon their skills.

Samantha Murray:

1: Write a plan considering the next few months and thinking about your main goal for the year. Look ahead to 3 years time- where would you like to be? And where are you best place in order to remain focused and committed to this goal?

2: What is your mantra? What is your internal dialogue? Is it motivating you or an awful distraction? Create some queue words or your own mantra that you can say to yourself whenever you need support or reassurance.

3: Plan for balance! Create some events or moments in your diary that you will truly look forward to. We all need time off and fun in our lives.

4: Find your support network. You can’t get there alone. Family, friends, coaches, mentors, clubs, groups, or meet ups. Whatever resonates best with you here will most definitely become your crutch in times of need or pain.

5: Success doesn’t equate to happiness. Remember that. So adapt your journey towards your goals to become an enjoyable and fulfilling experience. Those who are present and immersed in the process experience life momentarily whatever the outcome.

Namita Nayyar:

How do you train your legs? 5 exercises to complete a circuit.

Samantha Murray:

Try to hit your glutes, hips, quads, hamstring and calves to complete your leg workout. Always start with mobility and some plyometric movements to fully activate your muscles. I like to loosen the base of my foot with a golf ball before I start.

1: Trapbar Deadlift – Aim to hit bodyweight and a half as a longterm goal. So I am 60kg, my goal is 90kg. 5 x 5 lifts with 2’ rest after each set.

2: Bulgarian Split Squat – Holding a barbell behind your head on the shoulders and with the back leg resting on a raised platform. Start light and build as your confidence increases. This is a balance exercise too! 5 x 8 each leg with 2’ rest

3: Romanian Deadlift (RDL) 3 x 6 with 2’ rest

4: Barbell Hip Thruster 5 x 10 Use a pad under the bar to protect your hips. This is a great lift to add lots of weight. Add a band around your knees to make this harder and more focused on the glute mead.

5: Calf Raise – Use a smith machine if you can. Stand on a platform and make sure to get full range of movement. I like double leg here. I focus on single leg work when skipping. 3 x 5 with 2’ rest

Namita Nayyar:

Share your preparations for future championships.

Samantha Murray:

Now I enjoy sport as a form of exercise and release. I love yoga. My goals are to stay in shape and feel proud of my physique as well as being healthy. I like to try new activities all the time.

Currently, I am picking up golf! I hope to always be able to run or walk. I’ll never stop the gym workouts: they are so vital to fat burn and a robust skeleton into later life.

Namita Nayyar:

Share a few words about the website Womenfitness.net and message for our visitors?

Samantha Murray:

It’s wonderful to have such a diverse platform where women can connect and share ideas while providing accessible inspiration to one another. Female fitness has transformed over the past decade. I remember when I was around 13 years old (2003) running along the pavement; men would beep horns and shout at me from their cars! It was horrible but I accepted it at the time. Women didn’t run, just men. There are many trailblazers in female sports to whom I am eternally grateful for and see now that they helped me to pursue my own fitness goals.

It was humbling years on to watch young girls in my own sport and community progress, quoting me as their role model, and some, growing to be competitive athletes later in life. It is all part of the legacy, continuity and growth of women in sport.

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This interview is exclusively taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.