i just updated mine - go with the "Instant Flash" method, it's supposed to be the safest
be sure to read the instructions in your mobo manual carefully, format the USB stick FAT32, and install it in a USB 2.0 port. It was painless
Once the USB stick is in the USB 2.0 port, reboot into BIOS go to advanced, then to Tools, and select instant flash
But again, read the instructions in your manual carefully