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.
Slim and tone your neck and upper chest muscles by doing 12 to 24 head lifts, three to four times each week. Lie on your back with your hands resting by your side. Lift your head off the floor and bring your chin as close to your chest as possible; hold the position for two counts.