Oke for everyone trying to update the firmware but is not able to detect your SSD, I've got a solution that worked for me.
Here are my specs:
Motherboard: GA-H67A-UD3H-B3
SSD: Crucial m4 2.5-inch SSD it's the 128gb version
First of all I tried to update from USB and from Windows. Both didn't work I tried firmware 0309, 0009 and 010G. After a long search I decided to run 000F, which removes the 5000+ hour powersafe state. So I recommend 000F over the rest of the firmwares.
So what I did was:
1. Go to your bios and set your drives to AHCI (Instead of IDE).
2. Restart you computer and boot the firmware from your USB, now it should be able to run.
3. Go to your bios and set your drives back to IDE, I atleast I had to do this. (I got a bluescreen running in AHCI, so I couldn't start windows at all).