Whenever you get a message / popup that software / files need to be updated;

DO NOT USE ANY OF PROVIDED LINKS

While this may be a legitimate message, it could also be
Malware or a Virus.
Anytime you want or need to check for upgrades,
go to the website of the True Owner of the program in question.
For example, to check out Firefox, go to https://www.mozilla.org

You can report such a site at; http://www.google.com/safebrowsing/report_phish/
Google Report Phishing Page
which is the same when done while on site by going to Help > Report Web Forgery

http://www.mozilla.org/en-US/legal/fraud-report/
Help us safeguard Mozilla’s trademarks by reporting misuse

https://support.mozilla.org/en-US/kb/avoid-and-report-mozilla-tech-support-scams

Thought I was on automatic updates. I keep getting box asking me to update today 7-10-20

There is a new minor update 78.0.2 released on July 9. Perhaps you did not get the notification till today. https://www.mozilla.org/firefox/78.0.2/releasenotes/