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.
The first workout starts with a modified tri-set for the chest, designed to pump your pecs and stretch the connective tissue that surrounds them, thereby allowing more room under your skin for the muscles to grow. The second chest blast is done by pairing pushups with very heavy sets of dumbbell bench presses.
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.