It is possible to copy and paste text and files from a VMware virtual machine (VM) to a physical system or vice versa. This includes copying images, formatted and unformatted text, and email ...

When I copy a file from another server (either another VM or a physical box) across the LAN, the transfer rate is awful (30 MB/sec on a 1 gig network) and the whole time the VM's CPU is spiked.