Ok. Let’s walk through the process.
I assume you don’t have the latest firmware already downloaded from here:
Latest PENTAX K-3 Mark III Firmware Update : Software Downloads | RICOH IMAGING
On your pc…
1) format an sd card (32MB or larger)
2) make sure you have a fully charged battery.
3) download the new firmware, this is a self extracting file. After downloading you must extract the *.bin by running the file.
4) Move the *. Bin to the root directory of the sd card. There should be no folders and no other files on this sd card.
On your camera…
5)Insert the SD card into slot 1 and close the door.
6) Turn the camera on while pressing the MENU button. You should see:"Updates the camera firmware" on the LCD monitor.
7) Press the four-way controller to select "Start" and press the "OK" button:
"NOW LOADING" should appear on the LCD and updating should begin. DO NOT under any circumstances switch off the power before the update is completed.
8) When update is completed, "COMPLETE" will be displayed; now you can turn off the camera and remove the SD card.