How to Update a Bios?(what do i need?

basically, i have seen a BIOS update, for my motherboard MS 7318:

http://www.medion.com/gb/service/_lightbox/treiber_details.php?
did=4958

But i do not have the Application/Support CD Rom?
how am i suppose to go about updating my bios?

what should i do/get?

OR should i just buy a new motherboard?

i have bought a 2.93 GHz processor which will not work because of the 65nm/45nm technology

(sorry if it is in the wrong section i dont know all that much about computers.

if i should buy a motherboard, what should i buy? the closest computer shops to me are:
PCWorld
http://www.pcworld.co.uk/gbuk/index.html
Currys
http://www.currys.co.uk/gbuk/index.html
could you be so kind as to point out a motherboard that can take:
2GB RAM
3.2GHZ
45nm support
Compatible with the Intel Core 2 Duo E7500 Procesor
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