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.
Push-Ups. Push-ups are upper body muscular endurance exercises that target your chest and arms specifically. Lie face-down on the floor with your hands slightly wider apart than shoulder-width and your toes hip-width apart. In a controlled motion, push yourself up, tighten your core and straighten your back.