Go to the link i posted above. Select the OS you are on. Go to BIOS Utilities, look for this:
Bios Renamer for USB BIOS Flashback and Crashfree BIOS 2
1.Put Bios file and Bios renamer in same folder
2.Execute the Utility
3.Use new Bios file for USB BIOS Flashback.
Or simply install your cpu , cpu cooler and ram onto the motherboard. Connect the power supply and display output using the integrated graphics. Boot the system up and enter the BIOS and update via the BIOS utility Tool in the BIOS using that CAP. file.