How do I send my Tokens out of the Meta Mask wallet ?

There is a buy link and a send link. When I click the send link it only gives me the option to send ETH and not my ERC20 token(s).

For example I currently have 3000 + MRK coin sitting in my wallet and I been trying to figure out how to send them to an exchange or another wallet. I don't plan on doing either atm but I do want to know how for when I do want to.