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08 Jan 2011  

Windows 7 ultimate 64 bit / XP Home sp3

You can find the instructions on Chapter 4 4-2-1 and 4 4-2-2 which is the @Bios in your manual

If you are not extremely confident in doing this then don't. A bad flash will brick your system and flashing your bios should only be done when the new bios specifically addresses an issue your having.
The bios shown is also a beta bios so that's another questionable reason as to why not to flash it.
IMO Fabe
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