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.
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.