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A few but not many 401K will allow transfers to an IRA after some years of service without leaving the company. Most do not. So you are probably out of luck.

You should be comparing the performance of your investments to the S&P 500 Index.

If they are not performing and if you are not getting clear information on results, then you probably should continue participation in the plan for tax benefits and to accumulate funds for retirement, but you can try asking your employer to improve the plan and especially to add an S&P Index fund as an investment option.
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