If you have microUSB or some other way to get the operating system file onto the CF card/HD of the MPC you're good. One example if you don't have the right cable is using a CF to USB adapter or something similar.
Basically over the past several years the two most popular JJOS versions are OS2XL (1000)/OS-XL (2500) & OS3. When you go to the JJOS site and see 128XL & 128SP these are versions of OS3 & OS2XL/OS-XL ported for the XLCD screen.
For a while OS3 was thought to be incomplete and buggy but those issues have been sorted out and it appears OS3 is finalized. OS2XL/OS-XL is also finalized, meaning no new features will be added other than bug fixes, so check the comparison charts to see which features are in OS3 that aren't in OS2XL/OS-XL and vice versa.
OS2XL/OS-XL has for the long-term seemed to be the most popular option, but part of this might have to do with a combination of OS3 being newer (more bugs as it was being developed and gradual adaption of new features and old features from OS2XL/OS-XL) and because of this many users developed personal workflow habits on OS2XL/OS-XL that made switching over a bit harder.
Looking at the most recent versions of both, they're actually really similar with minor discrepancies in menu navigation. Most of the features that originally were not in OS3 that OS2XL/OS-XL users couldn't live without (non-destructive chopping for example) found their way back into OS3.
The two most recent videos uploaded on the JJOS demo YouTube channel show both operating systems in XLCD form but these roughly translate into small-screen as well (minus mixer in the MAIN screen & more vertical space in grid editing, etc.)
OS128P (OS2XL/OS-XL)OS128XL (OS3)