I just put a rebuilt 22re into my runner and couldnt be happier. Do not put the 3.0 in, they only give 30 more horsepower, they blow headgaskets like its their job and they arent nearly as reliable as the 22re. If anything I'd do the 3.4 but unless your good with electrical it'll be more work than its worth. When your crawling you dont need power.
Also I havent researched it but theres a good chance theres no adapter to make it work with original transmission and tcase, so you'll be switching out the whole drivetrain as well which is more $$$