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Just got a flash drive, best way to flash my bios?

Dec 23, 2007
16,919 (4.65/day)
Omaha, NE
System Name The ShadowFold Draconis (Ordering soon)
Processor AMD Phenom II X6 1055T 2.8ghz
Motherboard ASUS M4A87TD EVO AM3 AMD 870
Cooling Stock
Memory Kingston ValueRAM 4GB DDR3-1333
Video Card(s) XFX ATi Radeon HD 5850 1gb
Storage Western Digital 640gb
Display(s) Acer 21.5" 5ms Full HD 1920x1080P
Case Antec Nine-Hundred
Audio Device(s) Onboard + Creative "Fatal1ty" Headset
Power Supply Antec Earthwatts 650w
Software Windows 7 Home Premium 64bit
Benchmark Scores -❶-❸-❸-❼-
I just got a 128mb flash drive from my friend for 5$ and it works. Im still running on the stock bios from May 07 and I really want to update to the latest one cause I might be getting a newer cpu in a few months. Ive seen some guides but I really want to do it the best and safest way :) thanks

Oh and I can go from an old one to the newest one right?