Hi Matt,
If you really must cover a nice bench-top with MDF, then make the top out of MDF full-stop.
But if you really want a sacrificial sheet, make it 18mm oversize all round.
Screw 18mm square battens along the underside of each edge of the MDF. (No need to have them full length.)
You can then drop the MDF board in place and it will be held by the battens against the bench. You can remove it at will.
This will enable you to have the MDF there when you are using any liquids that might stain or damage the top, but you will be able to see your nice new bench when you are using tools. You'll soon learn to avoid serious dings and/or nicks, by always using a cutting-block when chopping out, and a square of scrap under your bench hook when sawing. You could even screw a square sacrificial 'plate' to your bench-hook.) It's just a case of remembering to do these things. A bench is made to be worked at, not just gazed upon.
It isn't for me to tell you how to approach woodworking, but I try not to be too uptight about my bench-top, whilst at the same time having due respect for it. So whilst I try to be careful, I don't mind the occasional little ding. (Yes I know the first few will hurt; But only your pride. Not the bench!)
It works for me...
HTH