Marine Corps Reference Publication (MCRP) 5-12C, Marine Corps Supplement to the. Department of Defense Dictionary of Military and Associated Terms, is an extension of. JP 1-02 and provides Marine Corps-specific terms and definitions.
To do them: 1  Lay on your back with a dumbbell in each hand. 2  Extend your arms out to your side, as if your were forming a cross. 3  Slowly, with your arms still extended, curl your hands together until the dumbbells meet above the center of your chest. 4  Slowly return your arms back to your sides.
Keeping your head, neck and back in a straight line, lower your body to the floor by bending your arms. Lower until your chest is 3 to 6 inches from the floor. Push through your palms and raise your body to the starting position. Repeat 10 to 15 repetitions with a goal of completing one to three sets.