I used a DC powered pump. They have 5 settings, so you can set the flow where you want it. I got a 700GPH overflow kit and am running a pump that will do 1300 GPH at the max. It is a Waveline brand. The power consumption on these is so low compared to a Supreme / Danner that it will pay for itself in about a year in power savings. It was about $150. This is the 2nd one of these pumps I purchased. The other will do around 2400GPH.
As far as turnover, I am at about 20 turns an hour. It is just a 40B tank and I am not maxing out what the overflow will do. I have one 3/4" return.