The rules, in short:
Film yourself speaking in a language that you are currently learning. Make one video (for each language) a month to track your progress. Videos can be as long as you want them to be. You can take part in the MLR activity for as long as you want to. It's mostly for personal benefit to see how far you've come.
There are more specific rules if you want to specifically be a part of the MLR community. Watching this video will get you started: [http://www.youtube.com/watch?v=-K9_VRdYcKE]
...And, here are my videos for the month of February.