http://www.usa.canon.com/cusa/consumer/products/cameras/slr_cameras/eos_7d#DriversAndSoftware is the exact link.
on that page you'll need to input the operating system of the computer you will use to download and unpack the firmware for the 7D.
then, scroll down and click on "Firmware"
then, click on the words "EOS 7D Firmware Version 2.0.3"
then, scroll down and click on "I agree - Begin Download"
Another, smaller window, will open, showing you the file being downloaded - probably into your downloads folder.
The file is 18.2 MB so it may take a little while to download depending on your internet connection speed.
Navigate to the folder on you computer where the file is now located.
place your mouse/cursor over the file and click the right mouse button.
You'll see a menu appear.
Move your cursor over the words "Extract all..."
Click in the box next to "Show extracted files when complete"
Go ahead and click on the "Extract" button at the bottom of the dialog box that appears.
When the extraction process finishes you'll see 2 things:
update-procedure-pdf
7D000203.FIR
The "FIR" file is the firmware
the "update-procedure-pdf" is a folder, inside of which are 5 pdf documents. Those are the step-by-step instructions, with pictures of how to proceed from here.
Double click on the file "7d-fiirmwareupdate-en.pdf"
read the entire document first, then proceed, step-by-step to update the firmware on your 7D.