$ cat gopro-hero-3+-update.txt
GoPro HERO 3+ Updates

Covers two things
- Reset your wifi password on GoPro Hero 3+
- Update your firmware

Get your serial number from the battery compartment on the gopro
Register your camera

Download the firmware from gopro 
 Goto https://gopro.com/en/us/update/hero3_plus
 Select Update your camera manually
 Select Wifi & Firmware Update
 Add a camera name and password (wifi setup)
 Download the UPDATE.zip when generated


Setup the microSD card
 Create a folder called UPDATE
 Extract the contents of UPDATE.zip to the UPDATE folder


Update the camera
 Insert the SD card into the camera
 Turn the camera on
 Camera will 'reboot' multiple times during update
 When done it will say update complete
 The updater will remove the UPDATE folder when done


Updating the password again
 If you ever need to change the name/password (in theory) you can open/extract the UPDATE.zip to the SD card and open the settings.in file in a text editor
 - camera name is ssid
 - password is password
 Save this file and follow the same steps above to update the camera


Wifi Only Update (UNTESTED)
 Can possibly edit update.11.txt and turn off camera with CAMERA:0 ?


Update structure (wifi+camera)
a7a8ee782a982ae41dbd89e53f127ad5b05b5f2a2d3b01ae051e75f94a2a3095  HD3.11-firmware.bin
645c7de88222b205e6e849763eb4c88e0061bb20b5b032e0aff38c2c506d405b  update.11.txt
fa05886b839ee26b3da15c0de49b92f537c78cd12af942fdc7340abf4486e96b  WF3.11-app.bin
                                                                  settings.in

NB: no hash for settings.ini it is generated and packed live as part fo the download

HD3.11-firmware.bin camera
WF3.11-app.bin      wifi
update.11.txt       update playbook
settings.in         wireless settings

Example firmware in the firmware folder