The Metro M7 board comes pre-installed with a UF2 bootloader. It can be started by pushing reset twice. Then the bootloader drive will appear. If that does not happen or the bootloader was lost, you can reinstall the bootloader using the instructions by Adafruit here: https://learn.adafruit.com/adafruit-metro-m7-microsd/installing-the-bootloader
Once the bootloader is installed and started, you can install MicroPython by copying the .uf2 version of the firmware file to the bootloader drive. When the firmware is installed, the drive will disappear.