If you’ve spent any time scrolling through Tris Murphy’s Instagram, you know she isn’t your average hiking guide. Her content blends deep, soulful encouragement with a “tell-it-like-it-is” wit that feels like chatting with your coolest, most grounded friend.
In a recent conversation with us, Tris opened up about her journey from finding her own “space to breathe” on the trail to formalizing her training with Safety Training Pros to help other women do the same.
Finding Medicine in the Movement
For more than a decade, Tris lived the conventional 9-to-5 life climbing the corporate ladder. But after a series of profound personal losses, the wilderness became her refuge—a sanctuary where she could grieve, heal, and simply breathe.
“I was hiking every single week like it was my job,” Tris recalls. “I needed to go out there and breathe. I reached a point where I would do 16-mile treks in a day just to feel okay again.”
Recognizing that many women felt the same deep pull toward nature but were held back by fear or self-doubt, Tris made a bold decision: to leave behind the office view and dedicate herself to helping others find their footing—both on the trail and in life.
The Wake-up Call in Big Sur
Even the most experienced hikers can face unexpected challenges. For Tris, that moment came in the rugged beauty of Big Sur. Just a mile from her car, poor nutrition and a misstep led to a frightening blackout.
“I stepped wrong, felt my ankle crack, and hit a tree,” she says. “I sat down and actually blacked out. When I came to, I was freezing, disoriented, and alone with my dog.”
This experience was a turning point. Tris realized that feeling at home in the wild wasn’t enough—she needed the technical skills to stay safe. That realization led her to seek formal wilderness training, ultimately earning her Wilderness First Aid certification through Safety Training Pros.
What made the program ideal for her was its nearby location, which allowed her to return home each evening and balance training with her responsibilities as a single mom. She also appreciated that Safety Training Pros is woman-owned, offering a perspective that resonated deeply with her own professional and personal growth.
Permission to Use Your Notes
One of Tris’s biggest mental breakthroughs during her training was a simple but powerful realization: you don’t have to memorize every medical fact or be a walking encyclopedia to respond effectively in an emergency. Instead, it’s about knowing where to find the right information and having the confidence to act.
Tris emphasizes that having permission to use your notes or reference materials in the field transforms the way you approach safety. “It takes the pressure off trying to remember everything and lets you focus on staying calm and making smart decisions,” she explains. This mindset shift has empowered her to feel more confident stepping into the wilderness, knowing that safety is a skill you can build without perfect recall.
Solitude, Dogs, and Building Confidence
Tris has always been a fan of the solo hike, but she knows that for many, heading out alone can feel intimidating. For her, those quiet miles are where the real healing happens, and she wants others to feel capable of finding that same peace. She believes that confidence starts with trusting your intuition. “Trust your gut,” she says—reminding hikers that while most people on the trail are friendly, you never have to share your specific plans with a stranger just to be polite.
Instead, she saves those details for her trusted circle, making it a simple habit to text a friend her route before she even hits the dirt. To add an extra layer of comfort, Tris also suggests bringing your dog. A dog offers the perfect mix of companionship and protection, making the wilderness feel a lot less lonely and a lot more like home.
Practical Advice (The Tris Murphy Way)
Outdoor safety doesn’t have to be complicated:
The No-Fun Button:
There is zero shame in knowing when to call it…
“I have no fear of pushing that button,” Tris says. “If I’m not enjoying it anymore, I’m done. The mountain isn’t going anywhere, and there is no trophy for suffering.” She believes that by giving yourself permission to stop, you preserve your love for the trail rather than burning out on a bad experience.
Eat the Damn Sandwich:
We don’t need to be sparse out here..
It’s a common trend Tris sees on the trail: women being overly conscious of their intake. But when you’re climbing a mountain, you need serious fuel. “We don’t need to be sparse out here; we need to indulge in a real meal. Stop trying to survive on a handful of snacks. Make the PB&J—it’s simple, it’s fuel, and it works.”
Adrenaline is a Liar:
Your brain will tell you you’re fine…
Stumbles happen, but your brain’s first instinct is often to keep moving even when you shouldn’t. Tris’s go-to move after a trip or a fall is to sit down and perform a systematic head-to-toe check. “Your brain will tell you you’re fine, but you have to check the mechanical reality of your body.” By taking five minutes to breathe and physically check for injuries, you move past the initial shock and into a place where you actually know what’s going on with your body.
Whether she’s exploring hidden waterfalls at the South Yuba River or “lizarding” on a sun-warmed rock, Tris embodies the idea that the wilderness is a place to be both powerful and at peace.
But that peace only comes when you stop trying to prove yourself to the mountain and start trusting your own process. By giving yourself permission to carry the notes, eat the meal, and push the “no-fun button”, you aren’t just staying safe—you’re claiming your right to be out there on your own terms.
Tris Murphy is a hiking guide, mom, and content creator. She offers one-on-one nature experiences for women and creates content for brands that align with her sober-curious and wellness-focused lifestyle.
You can learn more at TrisMurphy.com or follow her journey on Instagram @tris.murphy