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.
Strength Exercises. 1  Stand or sit but be sure back is straight. 2  Join both hands in praying position then interlock fingers. 3  Press your palms together firmly-you will feel your chest flex if youâve done it right. 4  Hold the muscles tight for a count of ten. 5  Repeat four times for a total of four sets of ten second holds.