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

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#1
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?

http://www.foxconnchannel.com/support/downloads_detail.aspx?ID=en-us0001674