Rob Murphy

December 12, 2019

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Salt Lake City,Ut,

Member Since:

Feb 11, 2010



Goal Type:


Running Accomplishments:

I had some success in high school and college. Winner 1985 Rod Dixon Run 

Had a fair amount of success as a Masters runner for most of my 40s. 

Short-Term Running Goals:

Have fun, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.


I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 24.25 Month: 52.50 Year: 1337.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

2 easy miles plus some serious lifting. Nice hot tub soak after.

Hoping for a nice trail run in the morning if that's possible.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Steve on Sun, Nov 15, 2015 at 13:45:59 from

I need some lifting ideas. What's your routine?

From Rob Murphy on Sun, Nov 15, 2015 at 14:09:33 from

Usually something like this...

50-100 push-ups in sets of 25 or 30

50-100 sit-ups or other ab related exercise

10-20 dips

3 sets of 8 pull-ups or chin-ups

30-50 ploy box jumps

2 x 25 calf raises with 120 lbs.

2 x 10 dead lift with 160 lbs. I use two 80 lb. dumbbells

2 x 10 one arm dumbbell presses.

2 or 3 sets of leg presses. I do one leg at a time since running is an alternating one-legged activity.

I do this as a circuit with as little down time a possible between sets and exercises.

From Steve on Sun, Nov 15, 2015 at 16:50:55 from

Nice. Thanks!

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