When Mary Murphy left college, she didn't know she'd become a bikini model. It happened because she had the incentive to lift. She had athletic gifts already, so all it took was some rigorous weight lifting and adherence to a simple nutrition plan.

It doesn't hurt that she's drop-dead gorgeous! But look, her body isn't a benevolent gift. It's a product of determined effort, in and out of the weight room.



"When I step into the gym, it's on," Murphy said. "I don't have a whole lot of time. If I am there, I am going hard. No messing around!"

Mary Murphy Fitness 360

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Mary trains in the weight room 5 days per week. She does cardio six days each week (on Saturdays she does cardio only). Sundays are her well-earned days of rest.

"I really try to take advantage of it," Mary said. "That's my day where I just get to hang out with my boyfriend and watch football. It's also the day that I do all my cooking for the week."

Her 45-minute workout plan flexes superset after superset. She alternates between lifts, and rests little through the ordeals. Twice per week her legs get hammered. She typically does 4-to-5 sets per exercise for high reps (12-to-15). She is not a powerlifter; her high-rep regimen aims for tone, not bulk. But she does lift weights!

Her cardio (detailed below) is as intense as her lifts. She goes through rabid HIIT workouts, destined to burn any lazy fat cells swimming through her body. Her sessions often last from 45 minutes to an hour. The alternating intensities of her cardiovascular training confuse her body (scare the daylights out of it!) force it to burn fat for energy.

"When I'm getting closer to a show, I'll turn up my cardio a little bit, but basically all my lifting stays the same," Murphy said. "I don't lift heavy. I am used to lifting heavy, but right now that's out the window and I am strictly toning. I don't go overboard with the weights. That keeps me moving through my sets."



Mary's schedule gets the best of her. She's usually in bed by 8:30 p.m. That rest is vital for anyone who pushes it as hard as she does. Sleep helps you recover, so get to bed! But first, you set some realistic goals and get yourself into the weight room!

Mary's Training Philosophy

"As a model and bikini competitor, I'm not in the gym to bulk up. I try to get my workout done in 45 minutes. My workouts are extremely fast-paced and I'm not lifting super heavy. I'm looking for a weight that allows me to complete my sets, but also challenges me.

On my supersets I do each set as fast as I can without letting my form go. If I'm not supersetting, I'll rest for 30 seconds to 1 minute between sets. My morning starts out with 45 minutes to 1 hour of cardio."

Mary's Training Regimen

Day 1: Cardio/Legs
1
Jogging-Treadmill
15 sets, 30 sec (sprints)
1 set, 3 mi
2
Superset
5 sets
Leg Extensions
5 sets, 15 reps
Leg Press
5 sets, 20 reps (shoulder-width)
3
Split Jump
5 sets, 15 reps
4
Superset
4 sets
Barbell Squat
4 sets, 15 reps
Dumbbell Lunges
4 sets, 10 reps (per leg)
Day 2: Cardio/Shoulders/Triceps
1
Cardio Intervals
5 rounds or 1 hour
Stairmaster
Level 1 - 2 min, Level 5 - 2 min, Level 7 - 3 min, Level 10 - 3 min.
1 set, 60 mins
2
Superset
4 sets
Barbell Shoulder Press
4 sets, 10 reps
Standing Front Barbell Raise Over Head
4 sets, 10 reps (wide-grip)
3
Dumbbell Lying Rear Lateral Raise
4 sets, 10 reps
4
Superset
3 sets
Arnold Dumbbell Press
3 sets, 8 reps
Side Lateral Raise
3 sets, 8 reps
5
Superset
3 sets
Triceps Pushdown - Rope Attachment
3 sets, 15 reps
Lying Dumbbell Tricep Extension
3 sets, 10 reps
6
Tricep Dumbbell Kickback
3 sets, 15 reps
Day 3: Cardio/Back/Biceps
1
Jogging-Treadmill
1 set, 5 mi (followed by 20-minute stretch session)
2
Superset
6 sets
Wide-Grip Lat Pulldown
6 sets, 8 reps
Seated Cable Rows
6 sets, 8 reps
3
Superset
4 sets
Reverse Grip Bent-Over Rows
4 sets, 12 reps
One Arm Lat Pulldown
4 sets, 12 reps (per arm)
4
Superset
5 sets
Hyperextensions (Back Extensions)
5 sets, 15 reps
Superman
5 sets, 15 reps
5
Giant Set
4 sets
Preacher Curl
4 sets, 8 reps
Seated Dumbbell Curl
4 sets, 12 reps
Incline Dumbbell Curl
4 sets, 12 reps
Day 4: Cardio/Legs
1
Jogging-Treadmill
15 sets, 50 yds (sprints)
2
Stairmaster
1 set, 40 mins
3
Superset
5 sets
Seated Leg Curl
5 sets, 15 reps
Dumbbell Step Ups
5 sets, 12 reps
4
Superset
5 sets
Seated Leg Curl
5 sets, 12 reps
Stiff-Legged Barbell Deadlift
5 sets, 12 reps
Day 5: Cardio/Chest/Shoulder/Glutes
1
Jogging-Treadmill
1 set, 3 mi
2
Superset
5 sets
Straight-Arm Dumbbell Pullover
5 sets, 12 reps
Incline Dumbbell Press
5 sets, 12 reps
3
Side Lateral Raise
8 sets, 8 reps
4
Superset
5 sets
Single-Leg Press
5 sets, 15 reps
Dumbbell Lunges
5 sets, 12 reps (all the way down and half way up)
5
Wide-Stance Barbell Squat
5 sets, 15 reps
6
Superset
4 sets
Hyperextensions (Back Extensions)
4 sets, 20 reps
One-Legged Cable Kickback
4 sets, 15 reps (per leg)
Day 6: Active Rest Day
1
Elliptical Trainer
1 set, 45 mins

Day 7: Rest Day

[ Mary Murphy's Fitness 360 Program ]

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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