With your dimensions, you are looking for info on a 190g tank.
You're going to want somewhere between 630 and 1200gph return flow - 3.3x to 6.1x sump turnover for your skimmer.
While a Bean overflow is best, a Herbie will suit just fine.
Look online and read about both ... Bean Animal Overflow ... Herbie Overflow.
Quiet return pump ... I've always been happy with an in-sump Eheim 1262, and it lasts forever. Only gives about 650-700gph after head loss with an under-tank sump, but runs like a champ and won't ever let you down as long as you keep it clean. And keep in mind ... tank return flow is only important where skimming is involved - hence the numbers above.
What's important for SPS is in-tank flow. Power heads/propeller pumps are where you will spend your money.
As for a DIY sump, look online and search not only for info, but also images
Good luck, and start a build thread with lots of pictures!!
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