1. Download a TFTP server (there are several free ones available-3com has one, Solarwinds, TFTPD32) and install it on a PC.
2. key in sh ver on your routers and record the flash image name. You'll see something like this in the output:
flash:c6sup22-jsv-mz.121-13.E9.bin
3. At the # prompt on the router key in copy flash: tftp:
4. Follow the prompts. For TFTP server IP, use the IP of your PC. For image name, use the image name obtained from Step 2 above (in the case you would enter c6sup22-jsv-mz.121-13.E9.bin
To backup up your running config file, at the # prompt, key in:
copy running-config tftp:
and follow the prompts...
-HTH