Another way to look at it is to target a pump that will push less than what the overflow will take. Duh! I know it's obvious, but some people did actually get caught with their pants down... mopping the floor and in a deep state of shock.
I have a 55gal with a 25gal sump. I have a CPR Overflow box that can handle 600 gph. My rise (head) is 4 feet approx. I use a Mag-5 ( 500gph at 0' head. With the 4 feet head, I turn about 300gal of water per hour. Like Chris said, I could have probably used a Mag-7 with no problem. (Would have to check to make sure, but I think it would be ok) But, has he mentioned, the more water you turn over, the noisier it will be. Even with my setup, which is far from using the full potential of the overflow, I still have some noise but it is tolerable and my wife doesn't hate me!
HTH