10x turnover is a bit of a holdout from the old days when we used return flow as part of the water movement in the tank. With the wave/flow pumps we have now, the rate through the sump can be reduced a bit. Target flow rate will depend somewhat on the filtration you are using but somewhere around 5-6x would be a good place to start.
As others has said, the pump will need to be oversized to overcome head pressure from height and restriction in the plumbing.
I also agree that two smaller pumps is better that one, redundancy should be standard in life support systems.
DC pumps are great and provide easier adjustability and control options. But if budget is an issue, AC pumps work just fine too.
If you want a safe simplified formula I would add the tank and sump volumes, multiply that by 10, and pick a pump (or pair) that are rated for that at zero head pressure. Again as others have said, you can always throttle back.