In the market for an HOB overlfow.. Flooding discussion

[04V10]

What pump would you guys recommend that I put in the sump? It is going to be 3' under the display tank. Would a Mag 250 suffice? Or should I get something a little beefier and use that like a 500 or even 700? I was thinking about putting a T on the outlet of the pump to put back to the refugium section for added flow there.

Thanks for all the great replies guys! I think I will get the Eshopp's model and go from there.